Workout of the Day
25 Double Unders
2. Snatch Technique
3 Rounds of Snatch Complex Waves
a. Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM
b. Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM
c. Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM
Hang = at pockets
Low Hang = below knee
Complete three rounds of a, b, c. For example if your 1RM snatch is 225, complete the complex of PS+ HSS+LHSS at 55% (125#). Then complete the complex at 60% (135#). And finally complete the complex at 65% (145#). This is one wave. Complete three waves. Rest as needed between sets, but work quickly. BE FAST UNDER THE BAR!
6 x 4 Back Squats, across
1. 8 rounds + 9 burpees
2. Complete based on 185 1-RM (100, 110, 120 lbs.)
3. 6 x 4 w/275 lbs.