Olympic and some “Fran training”… Sort of…

 

SKILL/POWER:

Perform the following up to a weight where you can keep technical perfection for both reps:

1 Hang SQUAT Snatch

+

1 Floor SQUAT Snatch

* 15 minutes to steadily work up…

** Here are the faults we are looking for:

1. Jumping Forward

2. Bar swinging outward

3. Jumping too early or no hip brush

4. Any stepping forward as you stand up from the squat

(If any of these occur stay at the same weight until you get them corrected)

 

WORKOUT:

Barbell Shoulder 2 Overhead (105#/155#)(65-70% 1RM Push Press/Jerk)

STRICT Chest 2 Bar Pull Ups

15-12-9

STRIP 10#/20# OFF YOUR BARBELL AND IMMEDIATELY PROCEED TO…

Barbell Shoulder 2 Overhead (95#/135#)

(60-65% 1RM PP/PJ)

KIPPING Chest 2 Bar Pull Ups

15-12-9

IMMEDIATELY AFTER FINISHING YOUR LAST PULL UP…

2 Legless Rope Climbs

(Sub 2 Legs or 4 Seated)

* 15 minute cutoff *

 

Lots of scale options on this one…

#1 – Try to keep the reps as is and scale weights on the barbell and move down to chin above bar pull ups OR seated Pull ups w/ PVC across your lap

#2 – Scale reps to 12-9-6 or 9-6-3, BUT attempt to do the movements/weights Rx’d with these reduced reps if possible

 

POST YOUR SNATCH WEIGHT AND TOTAL TIME FOR THE WORKOUT PLUS HOW YOU SET IT UP TO COMMENTS

Justin VanBeek

Written by: Justin VanBeek

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  1. 30# snatch (stayed low to work correct technique) WOD: DNF--got half way through second part...but did 15-12-9 strict CTB (took a long time to get through) 63# (75%) 53#