Heavier Snatch skill work prepping for next week’s test week…
POWER/SKILL:
Quickly work up to 85% of your 1RM Snatch…
(60, 70, 80% x 1 Hang and 1 Floor)
Then every 1:30 perform for 8 total rounds:
Odd – 1 Hang Power Snatch (Above or Below Knee)
Even – 1 Power Snatch from floor + OH Squat
* Every 2 rounds you can move up slightly to as high as 90% if things are feeling spectacular, but only if that’s the case…
WORKOUT:
“Barn burner”
25 Calories on the Bike (1:45 cap)
50 Calories on the Rower
100 Doubles
(5:00 cap)
Scale reps appropriately so you can keep going hard throughout and finish JUST BARELY or get REALLLLLLY close to finishing…
Rep scale options:
1 – 20/40/80
2 – 15/30/60
3 – UPSCALE to 30/60/120 only if you have good rowing and double under skills
POST WOD:
:45-1:00 Banded Glute Marches
12-15 Side Oblique Crunches on Bench
Roll out then do 1 more set…
