Workout of the day

Snatch (week 5 / 6)

E90SEC x 8 Sets:

Sets 1: 4 HPSN@ 50-60%
Set 2: 3 HPSN @ 60-70%
Set 3: 2 HPSN @ 70-80%
Set 4: 1 HPSN @ 80-90%
Sets 5-6: 5 OHS @ 85%
Sets 7-8: 3 Snatch Pulls @ 90-100%

*We are going to build each set today for the HPSN. The goal today for the Overhead squats is to go 85% of your heaviest snatch achieved today.
Go heavy today on the snatch pulls. (90-100% of 1 RM). If you are new
to the Snatch, keep it light, empty bar if required.

For the Snatch pull, focus on hitting full extension, driving your feet through the floor.
This is not a high pull and you should not pull the bar with your arms. The goal
is to drive with your legs and finish with a shrug.

‍

For time: (12 min cap)

12-9-6-3 reps:

Heavy Dumbbell Snatch
Ring Dips
Heavy Goblet Squats
BBJO 20"/24"

DB Weights:

L1: #25/40
L2: #35/50
L3: #50/70

*The goal for today is to try and use a Dumbbell that is 10-20 LBS heavier then you
would normally use for these movements. Ensure that you can control the weight you choose, no dropping
Dumbbells!
‍

30 sec on /30 sec off x 3-Rounds:

Straight body ceiling crunches
Tuck-ups
Mtn. Climbers
‍