Workout of the Day: 11-07-14 Friday

Warm Up

10 Snatch Grip Deadlifts (practice the same bar path as your snatch)

10 Power Snatches

10 Hang Power Snatches

10 OHS

*95#/65# (scale as needed)

PARKLAND

Olympic

Snatch Progressions

Time/technique permitting:

5x 3 – Power Snatches @ lightweight

*rest 60-90 seconds 

Conditioning

Run 800m 

20 KB Snatches (10R/10L) (53#/35#)

20 Box Jumps (24”/18”)

20 Goblet Lunges (53#/35#)

20 Box Jumps

20 KB Snatches

Run 800m

*18 minute cap

SUBU | NORTH SHORE

Olympic

12 minutes to establish a 1RM – Power Snatch + OHS 

Conditioning

For time:

Run 800m

10 Snatches (full) (135#/95#) (155#/105#)

20 Box Jumps (24”/18”) (30”/24”)

20 OH Lunges (45#/35# plate)

20 Box Jumps 

10 Snatches (full)

Run 800m

*18 minute cap