snatch

Tuesday 9.8.2015

Strength

15 min to find 2rm Hang Power Snatch

Conditioning

12 min AMRAP

Power Snatch Ladder

1 Hang Power Snatch 95/65
15 Double Unders
2 Hang Power Snatch 95/65
15 Double Unders
…….Add 1 Hang Power Snatch each Round until the 12 min are up

Finisher
2 x ME Plank Hold
2 x ME Handstand Hold

Competition
135/95

6 min AMRAP
2 Bar Muscle Up
25’ Handstand Walk

Beginners

Strength
5 x 5 Back Squat

Conditioning

5 Rounds

200m Run
7 Deadlifts
28 Single Unders

Finisher
3 x ME Plank Hold

Tuesday 8.11.2015

Strength

10 Rounds
Every 90 seconds find a heavy Snatch of any type. Start with 50% and add weight each round.

Conditioning 

For Time:
100 Burpees
*10 Russian KB swing 53/35
at the top of each Minute

*15 min Time Cap

Finisher
3 x 30 Russian Twist

Competition
5 min AMRAP
1 Bar MU
5 Full Snatch 115/75

 

Strength
15 min Snatch Technique work

Conditioning 

For time: 
50 Burpees
*5 Russian KB swing at the top of each minute 

Finisher
x ME Plank