Monday, January 23, 2017

STRENGTH

Hang Snatch

RX:
2RM (hang SQUAT snatch)

INTERMEDIATE:
Hang Power Snatch + OHS (2 reps of this complex)
Work up to a heavy but manageable double of this complex, then repeat for a total of 5 sets across, resting 2-3 min between efforts.

SCALED:
Hang Power Snatch x 2
Work up to a moderate hang power snatch double, then repeat for a total of 5 sets across, resting 2-3 min between efforts.
CONDITIONING

2-4-6-8-10-8-6-4-2
Snatch 95/65 (full squat snatch)
Chest to Bar Pull-ups

RX:
As written.

INTERMEDIATE:
Snatch@75/55
Strict banded CTB Pull-ups

SCALED:
2-4-6-8-10-8-6-4-2
Power Snatch, 65/45
Barbell Squat Jumps, 65/45
Sternum Ring Rows
(Do 2 power snatches, lower the bar to the shoulders, perform 2 barbell squat jumps, put the bar down and perform 2 sternum ring rows. Then, repeat the sequence with 4 reps, continuing up and then back down the ladder)

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