1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength
- 5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch), complete a set every 1:30
- 3 sets: 1 Overhead Squat (@90% of 1RM Snatch)
3. Workout Prep
2 sets:
3 Power Snatch (build-in weight)
100m Run (build-in pace)
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
3 sets: 1 Overhead Squat (@90% of 1RM Snatch)
* Rest as needed between sets *
Honey BBQ
Freedom (RX’d)
4:00 AMRAP
10 Power Snatch (135/95)
Max distance run in the remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch (135/95) in the remaining time
(KG conv: 61/43)
** Scoring: for part one, each 100m = 1 rep **
Independence
4:00 AMRAP
10 Power Snatch (115/80)
Max distance run in remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch (115/80) in remaining time
(KG conv: 52/36)
Liberty
4:00 AMRAP
10 Power Cleans (light)
Max distance run in the remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
300m Run
Max Rep Cleans (light) in the remaining time
Target Scores:
Set 1:
- Target Distance: 600+ meters
- Minimum Distance before scaling: 400 meters
Set 2:
- Target number of Reps: 20+ Reps
- Minimum number of Reps before scaling: 15 Reps
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)