MONDAY
| Strength
For Load:
Working Set of Complex, Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Hang Squat Snatch Building Loads up to 70%
Record all loads used. This is a coach lead workout primer. |
| WOD
16:00 EMOM
“Timon” Min 1: 3 Hang Squat Snatch + 5 Overhead Squat (70%+) Min 2: 12 Toe to Bar Min 3: 6/6 Dumbbell Hang Split Snatch 22.5/15 Min 4: Rest
Active: H Power Snatch, Alt T2B, 15/12 Lifestyle: Back Squats, knee raises, 12/7
The EMOM is meant to take us from around 70% of our 1RM to 80% of our 1RM. We can do the 3 Hang Snatch, then power snatch it up and move into the Overhead Squat, but ideally this is to be done unbroken. Toe to Bar should be done in 2 sets or less and then for the Dumbbell Split Snatch, this is some added technique and coordination for the body |