Workout of the day

Snatch (week 2 / 6)

E90SEC x 8 Sets:

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

*Try & increase weight this week for sets 1-6. (60-70% of 1 RM). Increase weight for the
Snatch pulls to a moderate weight (65-75% 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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5-Rounds for time: (18 min cap)

200 m Run
14 T2B
7 Devils Press

DB Weights:

L1: #15/25 x 2
L2: #25/40 x 2
L3: #30/45 x 2

*Devils press are a little lighter today. The goal with this is to try and
move quickly through each set. Pick a weight that allows you to move at
a constant pace.

3 Sets:

10 Lateral Raises (light)
10 Forward Raise(light)
10 Reverse flys (light)