** VOLUME DELOAD WEEK **
Warm up
6 min AMRAP:
5 bootstrap squats
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist
Snatch
Part A - Hang Power Snatches
3x[1 hang power snatch from below knee + 1 hand power snatch from above knee]
Start at around 80% of your recent 1RM snatch, then increase if possible.
Part B - Snatches
3x2
Start at around 80% of your recent 1RM snatch, then increase if possible - Drop and reset between reps
Conditioning
For time:
Buy-in: 1,000m/800m row
Then, 10 rounds of:
5 pullups
1 snatch 135/95 lbs
Time cap: 13 min
EVF360
Part A
12 min AMRAP:
12 alternating DB snatches 50/35 lbs
120 ft. single DB farmer's carry 50/35 lbs
12 alternating DB hang snatches 50/35 lbs
120 ft. single DB front rack carry 50/35 lbs
Note: switch arm as desired on the carries. 120 ft. is 3 lengths of the room.
Part B
For time:
1,000m/800m row
-- rest 1 min, then:
200 ft. burpee broad jumps (~5 lengths of the gym)
-- rest 1 min, then:
400m run
-- rest 1 min, then:
200 ft. single DB overhead lunges 50/35 lbs
Time cap: 18 min