20160404

Strength/Skill
*Programming note:
A] if you do not have a 1RM, build to a moderate Power Snatch.
B] if you do not have a 1RM, build to a moderate/heavy Snatch.
Form/Technique over load, but don't be afraid to try.

A] Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps(70-75% of 1-RM Snatch*)

Followed by…

B] Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Hang Snatch or Snatch** ( 80-85% of 1-RM*)
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

Conditioning

Every minute on the minute for 15 minutes: (5 Rounds)


Minute 1: 8-10 Alternating Reverse Back Rack Lunges 135/95# (185/125#*)
Minute 2: 3-8 Supinated-Grip Strict Pull-Ups (chin-up)
Minute 3: 15/12 Calorie Row (20/15 calories*)