Workout of the day

Snatch (week 3 / 6)

E90SEC x 8 Sets:

Sets 1-4: 2 HPSN
Sets 5-6: 5 OHS
Sets 7-8: 3 Snatch Pulls

*Try & increase weight this week for sets 1-6. (70-80% of 1 RM). Increase weight for the
Snatch pulls to a moderate weight (75-85% 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.

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15 min EMOM

1st min: Max Thrusters
2nd min: 16 T2B
3rd min: Max BJO 20"/24'
4th min: 1 min Rest

* Score= Round with lowest rep count of Thrusters
and BJO combined.

Barbell weights:

L1:n#45/5
L2: #55/75
L3: #65/95

3 sets:

10 lateral raises
10 Reverse flys
10 Front Raises