Thursday 8 November 2018
Weightlifting
Build Squat Snatch:
(15 minutes)
• Focussing on cycling speed build to a fairly heavy squat snatch
(15 minutes)
• Focussing on cycling speed build to a fairly heavy squat snatch
Metcon
“Snatch and Run”
For time:
Use snatch weight that will allow you consistent completion of sets without big breaks
• 10 squat snatch
• 200m run (A 400m)
• 8 squat snatch
• 200m run (A 400m)
• 6 squat snatch
• 200m run (A 400m)
• 4 squat snatch
• 200m run (A 400m)
• 2 squat snatch
• 200m run (A 400m)
For time:
Use snatch weight that will allow you consistent completion of sets without big breaks
• 10 squat snatch
• 200m run (A 400m)
• 8 squat snatch
• 200m run (A 400m)
• 6 squat snatch
• 200m run (A 400m)
• 4 squat snatch
• 200m run (A 400m)
• 2 squat snatch
• 200m run (A 400m)
EXTRAS
5 rounds for time:
• 10 GHD sit-ups
• 5 bar muscle-ups
• 10 alternating dumbbell snatch (30/22.5 kg)
5 rounds for time:
• 10 GHD sit-ups
• 5 bar muscle-ups
• 10 alternating dumbbell snatch (30/22.5 kg)