Skill strength day! Has the improvements in the slow lifts made any position improvements to the capacity or effect on the lighter, faster lifts like the power snatch? Today is a fun day to try to find out. Refine the technique early and then build the load the closer you get to 12 minutes to ensure mechanics are sound. Conditioning today is potent as it presents unique rep chunks that will illicit a burn prior to advancing to the next movement almost like a chipper style workout.
3:00 Bike or Row
__________
3 PVC Snatch grip deadlift
3 PVC Muscle snatch
3 PVC Overhead squat
3 PVC hang squat snatch
3 PVC Full snatch
2 sets with PVC
+
1 set with empty barbell
Build to a heavy Power Snatch in 12:00.
RXConditioning:
12 Power Snatch (95/65lb.)
16 Split lunge jump
20 Chest to bar pull up
12:00 AMRAP
Intermediate:
12 Power Snatch (65/45lb.)
16 Split lunge jump
20 Chest to bar pull up (Banded)
12:00 AMRAP
Baseline:
12 Power Snatch (45/30lb.)
12 Step back lunge
12 Banded pull up (pull deep, chest if possible) *Ring row consideration*
12:00 AMRAP
3×10 each side
Standing landmine lateral rotation
