5.6.2021
Warm-up
[3-18:00]
Snatch Specific Warm-Up
2 Rounds for Quality
1min Row (60% 1st / 70% 2nd )
5 Inchworm to Superman/
5 Pike Push-Ups
25ft Quadruped Crawl
10 Alt Dead-Bugs
+
2 Rounds
6 Snatch Grip RDLs
6 Snatch Hang High Pulls
6 Hang Muscle Snatch
6 Box Jumps *increase height on second round
+
Snatch BUILD [15-18:00]
Weightlifting
[18-28:00]
Pause Power Snatch + Hang Squat Snatch (1.1+1.1; Every 2:00 for 5 sets)
Set 1: (1+1) x2 @ 65%
Set 2: (1+1) x2 @ 70%
Set 3: (1+1) x2 @ 72%
Set 4: (1+1) x2 @ 75%
Set 5: (1+1) x2 @ 77%
Each set is 4 total reps, looking for each pair of reps to be unbroken, but you can re-set for the second 2 reps each round
Segmented Snatch DL + Hang Power Snatch (1.1+1.1; every 2:00 x 5 sets)
build small if form is SOLID
Metcon
[33-48:00]
Peaky Blinders (Time)
For Time: [15 min FIRM time CAP]
27-21-15-9
Power Snatch 75/55#
Box Jump Overs 24''/20''
OPEN(RX+): Same as FITNESS
GOALS/STIMULUS
• CC: Sprint
• Time Domain: 7:00-11:00 / HARD Time Cap: 15:00
• Barbell should be light weight today. We are moving fast but we still want to pay attention to form – Snatch in the metcon the same way you were snatching in the weightlifting portion of class!
• Box Jump overs should be a steady pace and rhythm.
Peaky Blinders (BUILD) (Time)
For Time: [15 min FIRM time CAP]
27-21-15-9
Low Hang Power Snatch (65/45)
Box Step Ups -or- Jump Overs 24''/20''
HOME OPTION:
Alt DB Snatch + Box Jump overs 24''/20'' -or- jump switch lunge
Cleaning
Clean Up [48-53:00]
Cool Down/Stretch
[53-60:00]
Mobility Flow
30sec Down Dog
2min Pigeon Stretch (right)
30sec Down Dog
2min Pigeon Stretch (left)
30sec Down Dog
1min Low Lunge (Right)
30sec Down Dog
1min Low Lunge (Left)
Accessory Work
Snatch Grip (BTN) push press (@21X1; 5 Reps x 3 sets ; rest as needed)
Use 70-75% of Snatch
Snatch Grip Pendlay Row (@2010; 10 Reps x 3 sets; rest as needed)
