Build to today’s 1 Rep Max Snatch
Make jumps of 5-10 lbs as you build loads.
The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads.
Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so.
If your mechanics start to breakdown, you have achieved “heavy” for the day.
Snatch x 20 reps @ 70-75% of today’s 1-RM
1) must hold bottom of snatch for 2 full seconds
2 )Outright fail is 10 burpee over the barbell penalty
3) Full Snatch every rep
For time :
BENCH PRESS 20 REPS AT 75%
ROW 1500 METERS
10 - 10 - 10 - 10
building in weight
50 - 40 - 30 - 20 - 10
Abmat Sit Ups
* Row 200meters between each set