FITNESS
A. E90s for 6 sets:
Snatch balance + Overhead squat
*Start moderate and build in weight only as you’re able with perfect form.
Training notes:
•Weights on this should stay moderate – the goal is to learn to move quickly under the bar and to find good positions for receiving a snatch.
•If it feels sketchy for you to lower behind-the-neck, just drop the bar from overhead and clean it to re-rack.
•If overhead squat position is very difficult, do one and a quarter front squats instead.
Record weights used in training notes.
B. E15s for 6 min:
1 power snatch w/ 1s pause in receiving position
+
(Rest 1 min)
+
6 min AMRAP @ high effort:
200m run
10 bar-facing burpees
+
(Rest 1 min)
+
E15s for 6 min:
1 power snatch w/ 1s pause in receiving position
Training notes:
•The power snatch weight should be sustainable for E15s. This should be a “tough but fast” weight.
•Pause in receiving position is to prioritize great techinque.
•Ideally, you’ll be able to use the same weight for the first 6 minute piece and the second 6 minute piece.
Record weight used for power snatches and record total reps completed on the 6 minute AMRAP.
PERFORMANCE
A. E90s for 6 sets:
Snatch balance + Overhead squat
*Start moderate and build in weight only as you’re able with perfect form.
Training notes:
•Weights on this should stay moderate – the goal is to learn to move quickly under the bar and to find good positions for receiving a snatch.
•If it feels sketchy for you to lower behind-the-neck, just drop the bar from overhead and clean it to re-rack.
Record weights used in training notes.
B. E15s for 5 min:
1 power snatch @ 55-70%
+
(Rest 1 min)
+
6 min AMRAP @ high effort:
200m run
10 bar-facing burpees
+
(Rest 1 min)
+
5 min AMRAP:
Power snatches @ 55-70%
Training notes:
•The power snatch weight should be sustainable for E15s. This should be a “tough but fast” weight.
•The burpees and running should be at high effort, but don’t push so hard that you can’t recover for the second piece of snatches.
•You should have an idea of how to pace the 5 min AMRAP of snatches based upon how the E15s work went.
Record weight used for power snatches, record total reps completed on the 6 minute AMRAP, and reps completed in the 5 minute AMRAP.
