2-20-17


3 Pos. Snatch

Warm up for the 3 pos. Power snatch with the following: 

3 Sets with an empty barbell. 
Rest 30-60 seconds between sets.

1 Hang Muscle Snatch (pockets)
1 Hang Muscle Snatch (knee level)

1 Hang Muscle Snatch (mid-shin)

3 Behind the Neck Push Jerks, snatch grip. Punch down into a partial squat (power snatch receiving position.)

On the 0:00
Every 90 Seconds x 7 Sets
3 Position Power Snatch (power position at hip/pocket, just above the knee, and last/third position is from the floor.)

@ 40%, 50%, 55%, 60%, 65% x 3
On the 10:00

10 Minutes to Build to a Heavy Complex:

1 Pausing Overhead Squat (2 seconds in the bottom)

1 Overhead Squat (no pause)

*Take these from the rack. Just build to a heavy and focus on keeping shoulders in good position (NOT internally rotated)
Conditioning at the 30:00

“MATTERHORN”

The below is 3 x AMRAP 4’s, with each being AMRAP scored separately.

“Matterhorn” Part 1 – AMRAP 4:

30 Double-Unders, 15 Power Snatches (75/55)

Rest 4:00

“Matterhorn” Part 2 – AMRAP 4:

30 Double-Unders, 12 Power Snatches (95/65)

Rest 4:00

“Matterhorn” Part 3 – AMRAP 4:

30 Double-Unders, 9 Power Snatches (115/80)

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