2014-12-21

SUNDAY WORKOUT

Skill complex plus death on the rings ;)

POWER/SKILL:
Perform the following complex with between 70-80% 1RM Snatch every 2-2:30 minutes depending on class sizes:

1 Hang Power Snatch
2 Overhead Squats
1 Squat Snatch from the floor
3 Snatch Grip Deadlifts (Drop & Reset after each rep)

This IS NOT meant to be done for MAX LOAD, but rather practicing PERFECT movements with a moderate-heavy load and under a little fatigue since there will be a short clock on each set...

Perform this sequence 5 total times through staying between that 70-80% load restriction...

WORKOUT:
"Death by Ring Row"
Using a continuously running 60 second clock perform the following for as long as you are able to get the reps in under 60 seconds...

1st minute - 3 Ring Rows (Feet on a box, if possible)
2nd minute - 6 Ring Rows
3rd minute - 9 Ring Rows
... Continue this pattern of adding 3 reps on every minute...

There is an 8 round/minute cutoff for this workout...

See how far you get!

POST YOUR LOAD RANGE FOR THE SNATCH COMPLEX AND WHAT ROUND YOU ENDED ON PLUS ANY EXTRA REPS TO COMMENTS

4 comments:

Crystal Stidham said...

75# snatch
15 ring rows (+12)

Susannah Dunn said...

85# for snatch complex

12 ring rows, plus 9 in round of 15

Colin McDermott said...

135#
13 of 18 ring rows

Rachel said...

63# snatches
11 rows in round of 15 I think