2 Rounds of:
:30 R-Arm Hang DB Snatch
:30 Lateral Hops Over DB
:30 L-Arm Hang DB Snatch
:30 DB Goblet Squats
Rest as needed
GET POWERFUL:
Squat Snatch
Every 2:00 for 16:00
3 Reps
Drop and Reset
GET FIT:
"Ingrid"
10 Rounds of:
3 Snatches 135/95
3 Bar Facing Burpees
6 Min Cap
COMPETITORS EXTRA:
EMOM 10
200/175m Row
COACHES NOTE:
For the first 8:00 athletes should stay at a light- moderate load. Help them dial in their starting position, pull, and catch. Then for the final 8:00 have them build to a heavy triple if things are looking sharp.
ATHLETES NOTE:
This workout should be a burner. It doesn't really start to get hard until around the halfway point (if that). Don't be afraid to come out charging, then try to hang on strong to finish.
Bodybuilding Workout: (Abs, Shoulders and Traps)
- Hanging Leg Raises – 4 sets x 30 reps
- Dumbbell Shoulder Presses – 4 sets x 8-10 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
- Reverse Crunches – 4 sets x 30 reps
- Upright Rows – 4 sets x 8-10 reps
- Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
- Snatch-grip High Pulls – 4 sets x 8-10 reps
- Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps