Empty Barbell Snatch Complex
(5 reps of each, once or twice through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps @ lightest weight of your snatches for Doubles & Oly
(set the blocks at knee height)
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ medium weight of your snatches for Doubles & Oly
B.
Take 4-6 attempts above 70% to build to today’s 1-RM Shoulder to Overhead
You want to use this session to help us plan your openers and goal weights for the 1-RM Shoulder to Overhead
C.
One-Two sets for efficiency of:
20-40-ft. handstand-walk obstacle course
1-4 Muscle-Ups
20-40-ft. handstand-walk obstacle course
Rest as needed
D.
35-49:
Two sets for efficiency of:
400-m run
2 rope climbs
25 Calorie Bike Erg
50-ft. yoke carry
300 meter Ski-Erg
4 Deficit Handstand Push-Ups
50+:
Two sets for efficiency of:
400-m run
2 rope climbs
25 Calorie Row
50-ft. yoke carry
300 meter Ski-Erg
Hey everyone! I will be at the venue tomorrow around 11:30 for the 40-44 year old check in. I will then head over to the gym so if anyone wants to come to the venue facility and train in the early afternoon – head on over!
Please let us know how long you’ll be there. My check in is from 1-2:30pm. We won’t get to madison until 4:30am unfortunately.
Oh that is early Brent! Well I am riding with others so I am not sure how long I will be there but I can image we will be in the training facility for a while.