Snatch Pull + Power snatch to quarter + Power Snatch to Parallel
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 60% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 68% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70+% 1 RM Snatch
*I want these to be “touch n go”. No putting the barbell down.
3 Position Pause Snatch Deadlift
1x 3 Position Pause Snatch Deadlift @ 85% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch
*Positions are: pause 1 inch off the floor, above the knee and mid thigh for 3 seconds at each position.
**Use straps.
Pause Dumbbell Bench Press
5x 3 Position Pause Dumbbell Bench Press
5 Chin ups w/:10 pause at the bottom of each rep
:30-:40 Ring Support (Perform 2 ring dips every :10 if the ring support alone is too easy)
*Rest 1:30-2:00 between sets
Metcon:Row:
12 Sets
300m Row
-rest 1 minute between sets-
Sets 1-4 = sprint the final 100m
Sets 5-8 = sprint the middle 100m
Sets 9-12 = sprint the first 100m
*Hold 7-8/10 RPE for the 200m you are not sprinting
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