Monday, November 10, 2014

A. Power snatch
Every 15 sec, do 3 power snatches x 2.5 min @ 45/75 lbs = 30 reps

Rest 2 minutes.

Every 30 sec, do 2 power snatches x 6 min @ 75/135 lbs. = 24 reps

Rest 2 minutes.

Every 30 sec, do 1 power snatch x 6 min @ 100/165 lbs = 12 reps

If you are successful, continue with 3 power snatches every 30 sec until failure or you reach 9 min. = 18 reps

NOTES: You may reduce the loads but you should still follow a progressive overload at each stage.

If you are beginner with the snatch movement, please do the following:
5 sets of 5 reps of hang power snatch
Go up in weight if your coach gives you the go ahead.
Rest 2 minutes. 

B.
AMRAP toes to bar 60 sec
AMRAP box jumps  60 sec 20/24"
AMRAP shoulder taps 60 sec
Rest 60 sec.
3 sets