December 26, 2018 – Competition

Snatch Technique Warm-Up

Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

Build to today’s heaviest set.

B.
Three rounds for time of:
500 Meter Row
10 Devil’s Presses (50/35 lb DBs)
20 Toes to Bar
30 Box Jump-Overs (30″/24″)

C.
Every minute, on the minute, for 20 minutes (4 sets of each):
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps @ 2111 (Left)
Station 3 – Landmine Row x 8 reps @ 2111 (Right)
Station 4 – Sandbag Carry or Front Racked Kettlebell Carry x 45 seconds (heavy!)
Station 5 – Farmer’s Carry x 45 seconds (heavy!)