Day 4 – 11.30.17

Warmup/Snatch Primer

4×3 Snatch Press in
4×3 Muscle Snatch
3×3 OHS @ 50% of Snatch

Snatch Work

A. Snatch Lift Off + Snatch – 60%, 65%, 70%, 75%, 80%, 85%x3 sets, 90%x2 sets
Snatch lift off – take bar from the ground, pull to just below your knee, hold for 2 seconds and then drop the bar. Then complete a full snatch with no pause.


B. For time
40 step OH Walking lunge (95, 65)
10 rope climbs
40 STO (95,65)
10 bar muscle ups

1 Comment

  1. A) 125/135/145/155/165×3/175ox

    felt slow under the bar for almost every snatch. Hasn’t been a good week eating-wise and I really noticed it today. Bar felt heavy and I just felt weak in general. Need to start meal prepping

    B) 8:49

    lunges: ub
    RC: 3 pulls each climb. slowed down after the 4th climb
    STO: 15+10+8+7. I’m pretty sure we did a workout a while ago with 115# and I was able to do 30+ unbroken. Not sure if it was the rope climbs or what but my shoulders were smoked and I couldn’t hang on like I normally can with these.
    BMU: 3+3+2+2

    extra: 3 x 1:00 plank on forearms with weight (55, 65, 75)


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