Wednesday 180516 at Patriot

RX/Performance

A.

Every 2 minutes, for 20 minutes (10 sets):
2 Snatch Lift-Offs + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.


B.

For time:
Run 800 Meters
30 Power Snatches (135/95 lbs)
Run 800 Meters

The 30 power snatches should take no more than 5 minutes.

Level II

A.

Every 2 minutes, for 20 minutes (10 sets):
2 Snatch Lift-Offs + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.


B.

For time:
Run 800 Meters
30 Power Snatches (95/65 lbs)
Run 800 Meters

The 30 power snatches should take no more than 5 minutes.

Level I/Fitness

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Banded Glute Bridges x 30 reps @ 10X0
 
 
 

B.

For time:
Run 800 Meters
75 Kettlebell Swings
Run 800 Meters
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