2 Rounds
: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 Power Snatch
4 Rounds
2:00 on 2:00 off
Max Reps @
60%, 65%, 70%, 75% Drop and reset
GET FIT
3 Rounds
4-3-2-1
Burpee Box Jump Over 24/20"
Hang Squat Snatch 135/95
1:00 Rest
13 Min Total Cap
COMPETITORS EXTRA
For Time
400m KB/DB Farmers Carry 50/35s
1000m Bike Erg
200' KB/DB Front Rack Walking Lunge Steps 50/35 1000m Bike Erg
400m KB/DB Farmers Carry 50/35s
18 Min Cap
COACHES NOTE:
Instead of serving as concrete numbers, the Snatch percentages are in place as more of a flexible guideline to help athletes build in weight across sets. Ensure that athletes are striving for quality over quantity. No point in motivating them to Snatch 50 poor reps. 30 perfect reps would be more like it.
ATHLETES NOTE:
The hang snatches in the workout are less about the big pull and more about dropping under fast. Also, use your fastest style of BBJO, no time for slow stepping here if you can help it.
Bodybuilding Workout:
(Monday): Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3x30 reps)
- Standing Cable Biceps Curl (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)