Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
5 x Snatch
5 x Overhead Squat
5 x Snatch Balance
III. Mobility
Impact/Focus: Hang Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Hang Snatch.
Hang Snatch 1-1-1-1-1
Notes: Today’s hang position will be from knee height. All athletes will be expected to catch in the bottom of the squat position.
Post loads to comments.
“Full Range”
Complete 7 rounds for time of
7 x Clusters (95/65)
7 x Pull-ups
Post times to comments.
165#
8:59 Rx.
Hang Snatch: 80# (possibly a PR ?)
Full Range: 19:17 (ring rows to save my hands)
thought you would enjoy this :
Van Damme
For Time
30 Snatches (135/95 lb)
10 Muscle-Ups
30 Clean-and-Jerks (135/95 lb)
10 Muscle-Ups
30 Thrusters (135/95 lb)
10 Muscle-Ups
19:05 @ 65# and 20 Pull-ups for MU