Nothing assigned for December 14, 2017

Snatch super pulls

Snatch Pull 1-1-1-1-1

Snatch Pull 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

These aiming to build up and finish the last few sets at 100% of your max snatch as form allows

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Power Snatch + Hang Power Snatch : 6x3 at 70% 1RM

Power Snatch + Hang Power Snatch 6x3 at 70% 1RM Rest as needed between sets.

Complete 6 sets of 3 reps Power snatch hang power snatch 3 times that’s one set Don’t put the bar down for the entire set 70% of your max power snatch

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Snatch : 30 Reps for Time

For time: 30 Snatches, 60% 1RM

Aim to Colette 30 full snatches in a 10 minute window You can go as fast or as slow as you like as long as your done in 10 minutes but they must be full snatches

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5 rep max snatch

Snatch : 5 Rep Max

Find your Snatch 5 Rep Max.

5 rep max snatch ( full snatch ) Aim to drop the weights each time and reset to ensure no bouncing of the weight between reps If you drop the bar you must lift again within 10 seconds for it to count No taking 30 seconds rest in between lifts 10 seconds at maximum

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