Snatch Work 20 Minutes (including warm-up sets)
Full Squat Snatch Work Sets
2 - 2 - 2 - 1 - 1 - 1
Start at 75% for you working sets, and move up gradually until you get to your sets of 1. You should be at around 90% by the time you get to your sets of 1, and perform the last three sets of 1 at around 90%. Do NOT max out on this today, the goal is to get some heavy skill work in.
Then…
Pick Your Poison
3 Minutes Max Effort
Rope Climbs OR Rowing for calories OR Ring Rows
*You may select which of these three movements you wish to perform, and try to get as many LEGIT reps or calories as you can in 3 Minutes.
"Forging Elite Fitness In Midtown Omaha"
13 comments:
125,125,125,135,145,145
58 ring rows
Mario
145-155-165-175-175-175(miss)
6 rope climbs
Brendan
210# Hang Power Snatch for a double!! :)
Never even done 210 for 1 ever on a power catch...
Bk Sq - knee have started to cave too much so going back to band around knee squats so just 300 for 3 today...
Push Jerk... just up to a moderately heavy single... 285
3 minute rope climb AMRAP... 16 rope climbs
JVB
100, 105, 110, 115, 120, 120
12 rope climbs
45# snatch (still working on technique and today was great to focus on it)
4 3/4 rope climbs
JVB--nice job!
Nice work on the climbs Kev
63#, 45 ring rows
41,45,50,52,52,53#
Ring row 55
135#
8 RC
135#
7 RC
80, 85, 90, 95, 95, 95
47 Ring Rows
65, 75, 85, 90 (miss)
57 ring rows
105, 110, 115, 120, 125, missed 130
6 rope climbs
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