Workout of the day

Snatch (week 1 / 6)

E90SEC x 8 Sets:

Sets 1-4: 4 HPSN
Sets 5-6: 5 OHS
Sets 7-8: 3 Snatch Pulls

*Go light today on sets 1-6. (50-60% of 1 RM). Increase weight for the
Snatch pulls to a moderate weight (60-70% of 1 RM). If you are new
to the Snatch, keep it light, empty bar if required.

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.

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5-Rounds:

2 min:

14 KB Gorilla Rows
12 K2E
-Max DU's / SU's in remaining time:
Rest 1 min.

KB Weights:

L1: 8/12 kg x 2
L2: 12/20 kg x 2
L3: 16/24 kg x 2

* In a 2 min window complete 14 KB Gorilla rows, 7 per arm alternating arms each rep. Then complete
12 K2E, then max skipping in the remaining time, rest 1 min after each round.

-Score = total number of skips completed

3 sets:

7 Plate front raises
7 / 7 plate halos