Number 1 and 3 are courtesy of competitortraining.com (CFNE)
1.
1.
Snatch Pulls (we really need work on these. not only do they afford you the opportunity to work on that big pull but you can, without the worry of missing the catch, work on a better set up and really popping those hips)
3x1 @ 80% of 1RM Snatch
3x1 @ 90% of 1RM Snatch
3x1 @ 100% of 1RM Snatch
Complete on a 60 second clock. Use straps if necessary. Use this video to guide what I'm looking for: https://www.youtube.com/watch?v=Lny5dF4z228.
3x1 @ 80% of 1RM Snatch
3x1 @ 90% of 1RM Snatch
3x1 @ 100% of 1RM Snatch
Complete on a 60 second clock. Use straps if necessary. Use this video to guide what I'm looking for: https://www.youtube.com/watch?v=Lny5dF4z228.
Squat Clean Thruster EMOM for 10 minutes.
Start where you want, end where you can.
3.
AMRAP in 3:
3 Power Snatches, 155/105 (masters 125/95)
6 Box Jump Overs, 40"/32" (masters 30/24)
Rest 1 minute
AMRAP in 3:
2 Power Snatches, 165/115 (masters 145/105)
6 Box Jump Overs, 40"/32" (masters 32/26)
Rest 1 minute
AMRAP in 3:
1 Power Snatch, 185/135 (masters 165/110)
6 Box Jump Overs, 40"/32" (masters 36/30)
4.
Four rounds for time of:
10 Calories on Rower
3 Bar Muscle ups (for each rep one shoulder leads, 30 burpee penalty at end of workout)
50 High Knees
30 Double Unders
50 Butt Kicks
6 Box Jump Overs, 40"/32" (masters 30/24)
Rest 1 minute
AMRAP in 3:
2 Power Snatches, 165/115 (masters 145/105)
6 Box Jump Overs, 40"/32" (masters 32/26)
Rest 1 minute
AMRAP in 3:
1 Power Snatch, 185/135 (masters 165/110)
6 Box Jump Overs, 40"/32" (masters 36/30)
4.
Four rounds for time of:
10 Calories on Rower
3 Bar Muscle ups (for each rep one shoulder leads, 30 burpee penalty at end of workout)
50 High Knees
30 Double Unders
50 Butt Kicks
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