Bottle feeding Michael and couldn’t miss the milk drunk, daddy/son time so I’m a little late 🙂

Barbell skills and rope skills…

Every minute on the minute for up to 10:00 perform:
1st minute – 1 Power Snatch + 1 OH Squat
2nd minute – 2 Power Snatches + 2 OH Squats
3rd minute – 3 Power Snatches + 3 OH Squats
4th minute – 4 Power Snatches + 4 OH Sq
5th minute – 5 Power Snatches + 5 OH Sq
6th minute – 6 + 6….
… The OH Squats are performed after the last Power Snatch in the round and you must DROP each Snatch and reset on the bottom quickly, but try to be identical on every lift…

Use around 65% of your 1RM Snatch on the barbell for this one…


Once you hit a good stopping point on the above then move onto the second section after ONE MINUTE of rest…

Every minute on the minute for up to 10:00 perform:
1st minute – 1-10 Double Unders (Depending on your abilities)
2nd minute – 2-20 DUs
3rd minute – 3-30 DUs
4th minute – 4-40 DUs
5th minute – 5-50 DUs
6th minute – 6-60 DUs
… Up to 10-100 DUs on the 10th minute…

Both of these are meant to be skill sections so the goal is to pick set ups that allow you to complete 9-10 minutes on BOTH sections on this one so don’t start too aggressively or too heavy on this one…

We will spend around 10-15 minutes working some Snatch skill before the workout and do some rehab work post workout also…

See you guys tomorrow!

Justin VanBeek

Written by: Justin VanBeek

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