1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.
2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.
Strength
1a) 3X10 Good Mornings– rest 60 sec.
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.
Conditioning
3 rounds for total working time of:
10 Pull ups
10 Dips
20 Burpees
7 Deadlifts @ 295/205#
Good to be back into it.
ReplyDeleteSnatches - worked up to 125
Snatch pull- 165
Snatch Balance- 95, 105, 115.
Good Morning- 95
Conditioning- 245# DL. 9:08