Warmup: (15 Min.!)
3 Rounds of
-10 stationary Tip Toes
-10 OHS PVC
-Overhead Lunge L.O.G. rotate to each side while back knee touches the floor.
then keep your PVC Pipe for Trainer Snatch Install.
Strength: BENCHMARK 10RM SNATCH (15Min.)
Competition/Fitness: Warmup then choose weight for a 10RM SNATCH PR. Your choice of Style: Squat or Power. Split Snatch is not acceptable. You may use your last weeks 10 RM Clean as a guideline. 10 RM SNATCH should be somewhere around 70% of your 10RM CLEAN. 1 attempt only, you cannot Rest the Bar on the floor at anytime!!! By the way resting in a hang position takes away energy so keep moving.
Walk through S.O.P. 10Min.
Competition
Buy In 50 DUBS then
10 Rounds of
5 1-arm KB SNATCH 32/24kg
4 Toes 2 Bar
3 Box Jumps 30″/24″
Buyout 50 DUBS
Score: Time. Time Cap: 15 Min. Switch arms after each Round for the Snatches.
Fitness:
Buy In 25 DUBS or 75 Singles
10 Rounds of
5 1-arm KB SNATCH 24/16kg
4 Toes 2 Bar
3 Box Jumps 30″/24″
Buyout 25 DUBS or 75Singles
Score: Time. Time Cap: 15 Min. Switch arms after each Round for the Snatches. Scale weights and height of Box as needed. May use Dumbbells. If you get Double Unders take them.