February 11, 2019 – 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.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch

and then…

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%

B.
Take 15-20 minutes to build to today’s 1-RM Back Squat

Let feel dictate loading. This is not intended to be a day on which you will hit a new 1-RM PR, but if you feel good, keep adding load and don’t be afraid to surprise yourself with a new PR.

C.
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jump Overs (24″/20″)*
15 Pull-Ups
10 Burpees

*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achilles isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

When the running clock reaches 12:00…

D.
Three rounds for time of:
Row 300/250 meters
25 Wall Ball Shots (30/20 lbs)

E.
Three sets of: .
GHD Sit-Ups x 60 seconds
Rest 60 seconds
Prone GHD Hold x 60 seconds
Rest 60 seconds

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