Snatch

Tags:

Conditioning

20 min AMRAP

  • 12 Cal Assault Bike
  • 24 Wall Balls (20/14)
  • 12 Cal Row
  • 24 1-Arm Alt Dumbbell Snatches (50/35)
  • 12 Burpees
  • 24 Pull-Ups

8 min Warm-up

  • Squat Therapy
  • Shoulder Warm-up

Strength

15 Min E90S

  • Rounds 1 – 5
    • Warm Up to a 80-85% Snatch
  • Rounds 6 – 10
    • 2 x Snatch @ working weight (80-85% 1RM)

5 min Rest / Transition

Conditioning

18 min ALT EMOM

  • 6 – 8 x Thrusters (95/65)
  • 6 – 8 x Pull-ups

10 min Warm-up

Clean Warm-Up

  • Ankle / Calf Stretches
  • Wrist Mobility
  • Front Rack Mobility
  • Behind the head tricep extensions
  • 1 round Squat Therapy
  • Empty Bar Squat Clean and Jerks
  • Work Up to Heavy Clean and Jerk

Strength

12 min E3MOM

  • 1 Clean and Jerk (85 – 90% 1RM)
  • 3 Box Jump Overs

5-min Warm-up

  • Warm-up for 105lb snatches
  • Increase Heart Rate for Bike

Conditioning

21, 15, 9 For Time-8 min Cap

  • Cals on AB
  • Snatches (105 / 85)

Tags:

Strength

10 reps Snatch Complex

  • 1 hang squat snatch
  • 1 squat snatch

Conditioning

20 min (40sec work : 20sec transition)

Max Reps of:

  • Hand Release Push-ups
  • Ski Erg
  • Air Runner
  • Snatch Complex (1 Hang Squat Snatch+ 1 Snatch) 85lb
  • Box Jumps
Tags:

Skill Work

10 Min EMOM

  • Pull-Ups (pick a number)
  • Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

  • 25 Cal on Erg
  • 15 KB/DB Snatches Right Arm (35/25)
  • 15 KB/DB Snatches Left Arm

Workout

For Time

  • 100 sq cleans with a med ball
  • 3 burpees emom

Then

  • 5 rounds of plank/push-up work (30 second holds)

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

  • 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

  • Cal on Erg
  • Hang Snatches (75/55)

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

  • 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

13 min AMRAP

  • 8 Thrusters (95/65)
  • 24 Box Jumps (24/20)

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

  • 3 x 3-second pause clean grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM clean.

Workout-2

12 min AMRAP

3, 6, 9, 12, …

  • Snatches (95/65)
  • Burpees

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

30 min Olympic Lifting Training

Set clock to 1.5-min intervals (20 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

Workout-2

For time

  • 5 clean and jerks (175/125)
  • 5 burpee box overs (20″)
  • 8 clean and jerks (145/105)
  • 8 burpee box overs
  • 13 clean and jerks(115/75)
  • 13 burpee box overs