August 21, 2018 – Competition

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
(Snatch Balance + Overhead Squat) x 2 reps
(perform the snatch balance, descend to bottom of OHS, then come up and repeat for two reps – build in weight throughout the sets)

B.
Every 90 seconds, for 6 minutes (4 sets):
Snatch + Hip Snatch
(perform a snatch, then lower the bar to your hip, set up, and perform a snatch from the hip)

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

Start at 90% of your 1-RM Snatch and build to a heavy snatch for the day. Limit your misses to 3.

C.
For max reps:
40 seconds of Hang Snatches (115/75 lbs – power or squat is fine)
Rest 10 seconds
40 seconds of Bar-Facing Burpees

Rest 90 seconds, and when the running clock reaches 3:00…

Three rounds for time of:
115/75 lb Hang Snatches x 40-second max # of reps
Bar-Facing Burpees x 40-second max # of reps

D.
Four sets of:
Barbell Good Morning x 5 reps @ 2112
Rest 60 seconds
Glute Ham Raises x 6-8 reps @ 2011
Rest as needed