Ok first day in the books and for today’s effort we will focus a little more on the Snatch. Starting the day with a light Overhead Squat and Box Jump EMOM for activation leading into our first progressions. Other than the Overhead Squat today’s movements will focus on Snatch High Pulls and 3 positional snatch work. Stay light and fluid and make sure to take a breath and emphasis your pauses at the positions 2 sec each! Don’t forget your conjugate accessory work!!
Sled two handed drag (90lbs on sled/75 for women) 60 yds
2 rounds Single Deadlift x10 ea (25/35lb KB)
Overhead Squat EMOM
Overhead Squat x8 @25% of Back Squat or 45% of Overhead Squat
Box jump x10 on Odd number minutes
Complete a 3RM Power Snatch for the day
With that total complete the following complex
Hang Power Snatch + Snatch 2x1x5 sets. increase if possible each round and execute a 2 second pause at the shins in the Snatch.
Power Snatch + High Hang Power Snatch 1+1×3 at finishing weight of previous snatch *2 second pause at mid thigh in Power Snatch.
A1. Spilt Stance RDLs 3×10 ea @25% of 1RM Deadlift
A2. GHD 3×10 + Battlerope 2 handed slams x50
Bar below the knee + full squat snatch