MONDAY 05 APR 2021
Snatch Technique
On the 2:00 x 5 Sets: (10min)
2 Pausing Snatch Balance
2 Pausing Overhead Squats
· Pause 2 seconds in the bottom of each squat.
· Think of this as an extended warm-up/primer for the next strength piece.
· Athlete’s choice if you want to take the bar out of the rack for this portion however, the barbell should stay light for technique work.
o Set 1 – 30%
o Set 2 – 35%
o Set 3-5 40%
Snatch Technique
On the 2:00 x 5 sets: (10min)
3 – Position Squat Snatch
Position 1: Pockets
Position 2: 1” Above the knees
Position 3: Floor
· Full complex is intended to be completed unbroken.
· Light weights across to ensure the focus is moving well, not on loading!!
· All sets performed at 30-40% of 1RM Power Snatch
“Over and Out”
For time:
20 power Snatches (95/65)(75/55)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)(75/55)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)(75/55)
· 12min time cap
AFTER PARTY – Murph Prep
10min AMRAP
100m Assault Runner/1 Lap around parking lot
5 Pull Ups + 10 Push Ups + 15 Squats
· Weight Vest Optional
“Over and Out” – HOME VERSION
For Time:
40 Jumping Squats
20 Burpees Over an Object
40 Overhead Lunges (in-place)*
20 Burpees Over an Object
40 Jumping Squats