2-8-17


Snatch warm ups skills

Minutes 0:00 – 5:00

Build to a Heavy Set of 1 Repetition – Pause Overhead Squat (2 seconds)

Minutes 5:00 – 10:00
Build to a Heavy Set of 1 Repetition – Snatch Balance

*you may use the racks.
Snatch

Minutes 10:00 – 15:00
Complete 2-3 sets of:
1 Snatch Grip Deadlift + 2 Hang High Pulls + 1 Hang Squat Snatch (these should stay light.)
Minutes 15:00 – 25:00
3-Position Squat Snatch 

The goal is to hang onto the bar for all three repetitions, however, place the bar down for the third repetition (full snatch from the floor). Do not touch and go rep the last one. Pull the third repetition from a dead stop.

45%, 50%, 55%, 60%, 65%, 70%
Every 1:30 for 10 min.
“Bullseye”

On The Minute x 4 Rounds (16:00 Total):

Minute 1 – 15 Sumo Deadlift High Pulls (75/55)

Minute 2 – 15 Wallballs (20/14).. both genders to a 10′ target

Minute 3 – Max Calorie Row

Minute 4 – Rest

*cap the sdhp and wall balls at the :50 mark.

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