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(A) Every 30 seconds, for 10min (10 sets of each) perform the following:
Interval 1 (30s) – High Hang Snatch x 1 rep
Interval 2 (60s) – Snatch x 1 rep
NOTE: Perform both movements at 70-75% of your 1-RM Snatch. High Hang today is between pockets & mid thigh. Same as last week, try & increase the load a little bit.
(B) AMRAP x12@61/43/38kg
12 x Deadlifts
9 x Hang Power Clean
6 x Jerks (any)
NOTE: Use one bar & same load throughout whole workout.
A) 23 kg
ReplyDeleteB) 22.5kg x 1
32.5kg x 3 + 4
A) 27.5kg
ReplyDeleteB) 3 +15 Rxd
A) @ 30kg
ReplyDeleteB) @ 43kg 4 rounds + 22 reps rx'd
A) 45kg. Missed snatch on round 9. Forward, really lazy in the third pull. This felt heavy and stuck to 70%.
ReplyDeleteB) 4 + 13. Moved slowly, surprised me how hard and heavy this was. But I finished it :)
a. 30kgs, missed 2 hang snatch and 1 snatch (changing from hook grip to non hook grip threw me off abit )
ReplyDeleteb. @40kg 5+7
A) 22.5 25 then 27.5
ReplyDeleteB) 3+ 12 heavy