Snatch Skill Warm Up:
4x4 Snatch Drop - Focus on speed, feet movement & excessive punch in the bottom.
Snatch:
E2MOMX16: (8 sets)
Building to a moderate. Nothing above 85%
2 Snatches, pausing for 2 secs at below knee & 2 seconds in receiving position
SweatFest:
Score is your total rounds.
0:00-6:00
10 HSPU
10 Pistols
6:00-12:00
10 Push Ups
10 Toes to bar
12:00-18:00
15/10 cals Assault Bike
10 Box Jumps 30/24
Accessory: 4x:
8x Upside down or Front Rack KB Press in bottom of squat, (dual or single whichever is manageable to keep core tight & chest upright)
45 sec Supine GHD hold
4 ea side Turkish get ups, pick load
Snatch drop and lock it - 65/75/85/95
Snatch Duba pause - 95/105/110/115/120/125/130/135
No misses. Solid day :)
Sweatapotamus -
5+7 HSPU
5 + 8 Pushups
3+12 calories because SCHWIN
ACCESSORIZED. CAUSE THATS WHAT BEYONCÉ DOES.
I CANT WAIT TO DT TOMORROW 🥴🥴🥴
Built up to a solid 60# for the Snatch Drop
then went 75/80/85/90/95/95/100/105
1. 4 + 12
2. Maybe 3 +9
3. 3+6