A. Warm up with light weight or empty bar 2 sets x 3 reps in each Exercise
A. Close Grip OHS x 5 reps (Down slow/ 2sec hold/down fast/ 2 sec hold up)
B. Snatch Pulls
C. Muscle Snatch
D. Power Snatch
E. Full Snatch
*For B/C & D : 3 sec hold in the starting position in B & 3 sec hold in the overhead position for C & D & 3 sec hold in the bottom position in E
B. Olympic Weight Lifting
1 rep of Snatch - 10 rounds every 90 sec
1st-60%
2nd-65%
3rd-70%
4th-75%
5th-80%
6th-85%
7th-90%
8th-90%
9th- 85%
10th-80%
C. Metcon
For Time
15/9/7
OHS (70-60kg/50-40kg)
Strict HSPU (deficit)
D. Core work and cool down
A. Close Grip OHS x 5 reps (Down slow/ 2sec hold/down fast/ 2 sec hold up)
B. Snatch Pulls
C. Muscle Snatch
D. Power Snatch
E. Full Snatch
*For B/C & D : 3 sec hold in the starting position in B & 3 sec hold in the overhead position for C & D & 3 sec hold in the bottom position in E
B. Olympic Weight Lifting
1 rep of Snatch - 10 rounds every 90 sec
1st-60%
2nd-65%
3rd-70%
4th-75%
5th-80%
6th-85%
7th-90%
8th-90%
9th- 85%
10th-80%
C. Metcon
For Time
15/9/7
OHS (70-60kg/50-40kg)
Strict HSPU (deficit)
D. Core work and cool down
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