Wednesday 12.14.16

Essentials:
A.
7 Sets
Overhead Squat x 7 reps PVC/Training Bar/Barbell
On the 2:30min

B.
10min AMRAP
Single Under x 50 reps
Kettlebell Swing x 20 reps

Fitness:
A.
7 Sets
Snatch x 2 reps (singles) 70-75%
Pause at Knee for 2 sec
On the 2:30min

B.
10min AMRAP
Double Under x 50 reps
Power Snatch x 20 reps 95/65
Double Under x 50 reps
Power Snatch x 15 reps 115/75
Double Under x 50 reps
Power Snatch x 10 reps 135/95
Double Unders x 50 reps
Power Snatch x AMRAP Remaining Time 165/105

Performance:
A.
7 Sets
Snatch x 2 reps (singles) 75-80%
Pause at Knee for 2 sec
On the 2:30min

B.
10min AMRAP
Double Under x 50 reps
Power Snatch x 20 reps 105/75
Double Under x 50 reps
Power Snatch x 15 reps 135/95
Double Under x 50 reps
Power Snatch x 10 reps 165/105
Double Unders x 50 reps
Power Snatch x AMRAP Remaining Time 185/125

Competitor Session 2:
A1.
4 Sets
Kettlebell OHS x 7 per Arm
Tempo 53×1
Rest 1min
A2.
4 Sets
Seated Box Jump x 10 reps
Rest 2min

B.
Empty BarBell Drills
3 Sets of 10 reps of each
Snatch Lift off
Snatch High Pulls
Drop Snatch
Snatch Pull Under
Rest as needed between movements and sets

3 Sets
Alternating Dumbbell Snatch x 10 reps as fast as possible 100/70
Rest 3min
*1 hand has to always be on the dumbbell