Snatch test!

 

POWER TEST:

Power Snatch 1RM (Hang or Floor)

* Floor is preferred *

 

Be perfect on the early, lighter sets so you’re ready for the heavier ones…

 

Bar only skills:

– OH Squat, Snatch Balance, High Hang with Pause, Below Knee with Pause & Mid-Shin with Pause…

50% x 3 reps

65% x 2 reps

75% x 2 reps

85% x 1-2 reps

90% x 1 rep

95% x 1 rep

101% x 1 rep (go 5lbs over your old 1RM)

2 or 3 more sets to go up more

 

WORKOUT:

150m Sprint (Door before Dumpster)

12 Burpee Toes 2 Bar (3″ Above Reach)

9 Med Ball Slams (25-30#/30-50#)

REST EXACTLY 1:00 AFTER YOUR FINAL SLAM…

(Complete as any rounds plus extra as possible in 15 minutes)

 

Goal is to complete each round in 2:00-2:30 for a minimum of 4 rounds in the 15 minute window…

 

Keep the intensity high on all rounds!

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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