Weightlifting
Snatch grip Push press+ Heaving Snatch Balance (@(65%+33#)x(1+1)x1)
From the rack
• Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
https://youtu.be/5zI2cbYyqss
• Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
https://youtu.be/5zI2cbYyqss
(15min)
1 Round of 1 Snatch Grip PP+1 Heaving SB@ 65% of 1RM Snatch +33#
1 Round of 1 Snatch Grip PP+1 Heaving SB@ 65% of 1RM Snatch +33#
Clean and Jerk (@(70%+16.5#)x(2+1)x3)
(15min)
3 Rounds of 2 Full squat cleans + 1 Split Jerk @70% of 1RM C&J +16.5#
3 Rounds of 2 Full squat cleans + 1 Split Jerk @70% of 1RM C&J +16.5#
Metcon
Metcon (Time)
For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps
Post time to comments.
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps
Post time to comments.
(16min)
RX: 225/155
RX: 225/155
