Heavy, Heavy, Light Day. We are going heavy on 2 lifts today.This means most of the time and focus will be spent on moving heavy weights relative to how you feel! The harder each set is today while making the lifts and hitting the standards of points of performance, it will result in fitness! On the conditioning, select a load that you know for a fact you can 15-20 touch and go snatches with to start. That’s a sprint style workout that should feel less like a 400m for time and more like a 800m for time type effort. Go get it!
50 lateral line hops
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20 Stationary high knee’s
20 Stationary butt kickers
10 Tuck jumps
1 round
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PVC Pipe prep
5 pass through
5 Muscle snatch
5 Overhead Squat
5 Snatch balance
2 rounds
*same complex with empty barbell 1 round
Execute 3 Heavy overhead squats, building in load.
Directly into:
)
2 Single Squat Snatches
Building in load! The goal is that these feel smoother in the receiving position due to the heavy overhead squats prior!
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RXConditioning:
50 Snatch (75/55lb.)
50 Box Jump Over (24/20’)
50 Snatch (75/55lb.)
For time.
*Remember, snatch is ground to overhead. Simply because it says “Snatch” doesn’t mean in must be a squat.
Intermediate:
50 Snatch (45/30lb.)
50 Box Jump Over (20/14’)
50 Snatch (45/30lb.)
For time.
Baseline:
50 Snatch (25/15lb.)
50 Box Jump Over (20/14’)
50 Snatch (25/15lb.)
For time.
3×15 Dumbbell bent over shoulder raise
+
3x 15 Banded face pull
Rest as needed.
