A.
Take 15 minutes to build to approximately 80% of your 1-RM Snatch
and then…
B.
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Snatches
Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
A. Squat snatch 3 reps touch and go. Last 2 rds 1.1.1
55/65/70/75/80/85/90
B. Picked a weight that would be heavish but I knew I could make all 5 reps all 5 rds
Row 2:00/2:00/2:03/2:07/2:06
5 reps snatch(power) 85# all rds
Finally feel like I’m over that stupid flu. 1 wk then I fly to DC for two weeks. If anyone knows of gyms of the subway let me know please!! Otherwise it will be two weeks of hotel room workouts!
A. Power Snatch + OHS (OT2M)
115, 125, 135, 145, 150, 155, 160, 165 (97%)
B. 19.3 as Rx: 43 SHSPU (5:25 tiebreak – unofficial)
… behind the neck hold seemed to be the trick for me.
C. Stretch and Splits