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Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch
*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch
Immediately followed by…
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep
(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice,
end your snatch session.)
B.
Rx / Scaled
Five rounds for time of:
10 Hang Power Snatches (40/25 Kg)
30 Double-Unders
*To move the barbell quickly for cycling the hang power snatch, set up with a wider stance. You want to set
up in your landing position. This does a couple of things for you: (1) it allows you to move quicker than if you
were jumping and landing for every rep; and (2) it reduces the range of motion on the travel of the barbell.
Basic
Five rounds for time of:
10 Hang Power Snatches (20/15 Kg)
30 Single-Unders
*To move the barbell quickly for cycling the hang power snatch, set up with a wider stance. You want to set
up in your landing position. This does a couple of things for you: (1) it allows you to move quicker than if you
were jumping and landing for every rep; and (2) it reduces the range of motion on the travel of the barbell.
Motivation.
Non farti limitare mai dalle immaginazioni limitate di altre persone. Se adotti il loro atteggiamento ti precluderai già delle possibilità. Rivaluta il mondo per te stesso. -Mae Jemison
