Snatch… Week 3!

 

Keep building confidence for the retest next week!

 

SKILL: 10 minutes ONLY!

SQUAT Snatch from the Floor

As you work up to the weight for the work try to work out any “kinks”

60%, 70%, 80% & 85% for 1-2 reps each…

 

POWER:

Every 90 seconds for 6 rounds (9:00) using 90-95% depending on how you feel perform the following:

1 SQUAT Snatch from the Floor

(Make these sets heavy, but leave a little in the tank for next week)

 

WORKOUT:

“Tabata Terror”

Working for :20 and resting for :10 for 8 total rounds (4:00) perform the following:

Barbell Thrusters (33#/44#)

REST 1:00 (TRANSITION TO NEXT AREA)

Working for :10 and resting for :20 for 8 total rounds (4:00) perform the following:

Calories on the Bike & Row

(Must do 4 rounds on one, then the next 4 rounds on the other)

REST 1:00 (TRANSITION TO LAST AREA)

Working for :20 and resting for :10 for 8 total rounds (4:00) perform the following:

STRICT Knees 2 Elbows

 

The goal on the Thrusters and Knees 2 Elbow is CONSISTENCY so pick a solid number to try to complete each round…

 

The goal on the Bike & Row is MAX CALORIES so these need to be all out sprints on each round…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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