FITNESS
A. Hang power snatch
4×3; Building; Rest 90s
Training notes:
•Prioritize positions and speed over weight lifted.
B. 3 rounds:
1 min AMRAP lateral plate hops
1 min AMRAP wall balls
1 min AMRAP DB shoulder-to-overhead-Rest 2 min
Training notes:
•Choose weights that enable you to keep moving consistently for the entire minute.
Record total reps completed.
PERFORMANCE
A. Hang muscle snatch + Overhead squat + Hang squat snatch4x(1+1+1); Building; Rest 90s
Training notes:
•Prioritize positions and speed over weight lifted.
•Make sure these are actual muscle snatches – not power snatches.
•Goal is to understand the dynamic of pulling under the bar then apply that to the squat snatch.
B. E5min for 3 sets:
100 double-unders
30 wall balls (20 to 10’/14 to 9’)
Shoulder-to-overhead*
*1st set: 15 @ 135/95
*2nd set: 12 @ 155/105
*3rd set: 9 @ 175/115
Training notes:
•Heaviest barbell weight should be “moderately tough” – adjust weights accordingly
•Adjust double-under rep count to keep that under two minutes
Record time
