Power Snatch from Power Position-  high hang from mid-thigh, working on shrug starting with bar and working up to 40-50% of Snatch 1RM

*Threshold Training

 

10 Min. EMOM- power snatch from power position, 3 reps at 40-50% of 1RM Snatch

 

6 Min EMOM- 100m sprints

 

Score: Slowest Sprint

A. Snatch build to a tough double in 10mins

B. emom – PS TnG x 5 115/75# + 15 DU – 6mins

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5 sets 75-95% effort
5 PS TnG 65-70% of 1rm
10 KBS 2/1.5pd
15 box jump sd 24/20″
rest 90sec increase pace per set show in split times

+

Row 20sec 97% effort
rest 10sec x 8
record total meters

Notes:
– warm up to 40% of 1rm Snatch before starting clock for A
– work on quick turnover on PS TnG work and DU
– increase pace each set for 5 sets
– max meters don’t hold back on row"

5 rounds for time of:

• 155-lb. squat cleans, 7 reps
• 14 kettlebell swings, 1.5 pood

Teams of 2

AMRAP 20:
60 Calorie Row, 60 Kettlebell Swings (32/20)
50 Calorie Row, 50 Box Jumps (24/20)
40 Calorie Row, 40 Burpees
30 Calorie Row, 30 Wallballs (20/14)
20 Calorie Row, 200 Meter Run (together)

10 Rounds
15 Calorie row
Rest 45 seconds

Complete as many reps and row as many calories for the following:

1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups

Max Weight Lifted of the following:

Back Squat
Bench Press
Dead Lift
Overhead Press

4 rounds
30 DUs
10 HSPUs

Maastaveto 15-10-8-10-15

5x 1min (90sec rest between sets)