2015-01-18

SUNDAY WORKOUT

Snatchhhhhh...

POWER:
You will have 20-25 minutes (depending on class sizes) to find a 3RM Snatch from the Floor... You can combo Power & Squat catches for this one...

Try this weight progression: 50%, 65%, 75%, 80-85%, 85-90%, 90-93%, 93-95% (All sets are 3 reps)

At the end of this 20-25 minutes you will use your best 3RM load and perform the following:

Take your best 3RM load & strip off 10% (5-20#) and perform as many Snatches as possible in 1:00
REST 2 MINUTES (Strip off another 10%)
Perform as many Snatches as possible in :45 with this new load
REST 90 SECONDS (Strip off another 10%)
Perform as many Snatches as possible in :30 with this new load

POST WOD: On your own
Bent Over BARBELL Rows
10-10-10
* Ladies try to use 65-95# & Guys try to use 95-135# *

POST YOUR BEST 3RM SNATCH AND TOTAL REPS & WEIGHTS FOR EACH SECTION OF THE SNATCH WOD TO COMMENTS

5 comments:

Susannah Dunn said...

100x3, 103x2

93-5, 83-7, 93-9

Jordan said...

165# 3RM squat snatch
150# x5
135# x9
115# x11

Darren said...

125# 3RM
115# x 3
105# x 5
95# x 7

Megan said...

95x3, 100x2

90-2
80-5
70-8

Anonymous said...

80# 3 RM

73-6
63-8
53-9

-Katherine