Thursday 160818

Hang Snatch (Above Knee)

2-2-2, 3x2

Athletes with an established 1RM snatch should start around 83%. Build over the first three sets to a challenging but manageable weight, and repeat for three more sets


For Time: 

50/40 Calorie Row 

20 Dumbbell Snatch, left arm, 50#/35# 

20 Dumbbell Snatch, right arm, 50#/35# 

30 Box Jump Overs, 30"/24" 

20 Dumbbell Push Press, left arm, 50#/35# 

20 Dumbbell Push Press, right arm, 50#/35# 

50/40 Calorie Row 

TIMECAP: 20:00 

GEAR: 2.5 


Extra Work: Split Jerk

2-2-2, 3-4x1 

Build over the first three sets to a challenging double. Then use that weight for 3-4 singles.