Gym will close at 12:00noon tomorrow (24th), so if your going to work out, plan accordingly!
Mobilize, then:
2 sets of:
10 banded pass thrus in ohs
:30 sec plank
5 wall-slides
5 box jumps
Snatch Technique Primer
Every 60 seconds, for 3:00 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the three sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Overhead Squat @ 2111
Snatch Progressions
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
(Perform a halting snatch deadlift, then lower the bar to the ground, pause for 1 second, then perform a snatch)
At the 12:00 mark, complete:
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 87.5% of 1-RM Snatch
“Lightning”
Four sets of:
Toes-to-Bar x 15 reps
*115/75 lbs Thrusters x 10 reps
Assault Bike x 15/10 calories
Rest 90 seconds