Strength/Skill

SNATCH COMPLEX

E3MOM x 18 MINUTES...

1 Squat Snatch + 2 OHS*


*Start moderate and progress every set to heaviest set of complex.


Workout

AMRAP x 12 MINUTES

6 Squat Snatch (95/65)

12 Toes to Bar

18/14 Cal Row

Capacity Work

AMRAP x 12 MINUTES

6 DB Snatch 

12 Hanging knee raises

18/14 Cal Row

 

COOL DOWN

5:00 Flow Stretching

 

Homework

CONDITIONING

5 SETS

600m Run @ 70%

-Rest 3:00-

400m Run @ 80%

-Rest 2:00-

200m Run @ 90%

-Rest 1:00-


STRENGTH

1. CLEAN COMPLEX

5 SETS*

5 Below The Knee Hang Power Cleans

+

3 Above the Knee Hang Squat Cleans

+

1 Squat Clean


-Rest 2:00 b/t Sets-


*Start light and build to a moderate set of the complex


2. EVERY 1:30 FOR 10 SETS

5 Squat Cleans @ 70%

 

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