Mon Sep 22

Train
For Time:
15 Hang Power Snatches @ 115/85
20 Bar-Facing Burpees
30 Pistols, alt. every 3 (or 60 air squats)
20 Bar-Facing Burpees
15 Hang Power Snatches

Move
12 Minute AMRAP:
10 Alternating Dumbbell Hang Snatch
15 Burpees
30 Air Squats

Warm-up
3 Sets:
15/12 Calorie Row
20 Bodyweight Lunges
20 Banded Pull-aparts
5/side Pallof Press

Strength
Deadlifts:
2 Deadlifts @ 50% every 30s x 10 Rounds

Power Snatch + Hang Power Snatch:
1 + 1 @ 50% every 30s x 10 Rounds

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Stimulus
Strength: we’re working at lower percentages in order to focus on speed in the movement so deadlifts will feel light. Use the power snatches as a warm-up and you can start light, building to 50% across the 10 rounds. Option to do dumbbell snatches or barbell cleans instead

Train/Move: ideally the snatches will take 2-3 sets max, burpees under 2 minutes, squats under 2 minutes. Goal should be to complete under 10 minutes, lighter is better. Pistols alternate every 3 reps.

Monday Weightlifting

Snatch: 3 x 3 w/empty barbell
Snatch: 5 x 2 @ 76%
1 Clean Pull + 1 Hang Clean + 1 Front Squat + 1 Jerk:
@ 60-60-65-65-70-70%