Tuesday 10th July 2018

SNATCH

Performance
Every 90 Seconds x 10:
Mid-Hang Snatch

Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10:
Snatch Grip Deadlift + Mid-Hang Power Snatch + Overhead Squat

If you’re newer to the lifts, then choose the Fitness option, breaking the movement up a bit. Use the first few sets to build, with the goal of making a few reps at a challenging weight before dropping weight for the final 2 reps to finish on a few perfect reps.

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Exposure 5 of 8

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3 Rounds for Time:
600m Run
50 Sit-Ups

Post time and Rx to comments.

For time

30 burpeeta
30 käsipainotempausta
30 yhden käden valakyykkyä käsipainolla
30 goblet-askelkyykkyä
30 burpeeta

For time
15 T2B
9 DB squat snatch

15 T2B
6 DB squat snatch
15 T2B
3 DB squat snatch

TC. 5min
DB: 22,5/15kg

2 min max effort handstand hold (accumulate as many seconds as possible)
1 min rest

6min AMRAP
10 T2B
20 doubleunders
10 kettlebell swings 24kg/16kg
1 min rest

2 min max effort handstand hold (accumulate as many seconds as possible)

13 Min AMRAP

1 Rope Climb
11 Pull Ups
20 DU
14 Box Jumps

Stolen from Kelly Starrett, the Leopard Test is 5 reps of Double Kettlebell Overhead Squat @ 24/16kgs. That is 2 x 24kg for men and 2 x 16kg for women. Quality counts here. The arms must remain locked and the squat must be a high quality squat (e.g. heels down). Weightlifting shoes are NOT allowed.

120 min

1.Strength

A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 3 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5
Abmat + 5 kg plate 5 x 3 reps
Abmat + tk 5 x 3 reps

1. Conditioning

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow

C. Prep all of the movements in the main conditioning piece of the day

D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double unders
10 Wall ball @ 9/6kg (20/14lbs)
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar
8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)

3 Rounds of
30/24 Calorie row
60 Double unders
30 Wall ball @ 9/6kg (20/14lbs)

THEN

6 Rounds of
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar

THEN in the remaining time, AMRAP

8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Result: 2 rounds + 1 T2B in second piece
HR 183/190

3.Strength
B. Alternate B1 / B2 for 3 rounds
B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
Bicep curl 20 20 15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
35 35 35 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Bench Press
225x1
230x1
235x1
240x1
245x1
250x1
255x1
260x1

Crunches
50

Run
4.0
30:00
2.0 miles

Pushups
30

Snatch
EMOM 20
1. 3 Squat snatches @60%
2. Rest
3. 3 Squat snatches @70%
4. Rest

7-min. AMRAP:
10 power snatches 20/15 kg
5 jumping chest-to-bar pull-ups