August 3, 2019 – Weightlifting

10 minute clock – Rounds NFT
5x each way KB 'round the world' 16/12kg
5x each way Samson Lunges
5x each way Spiderman
5x Inchworm – no push up, hands/arms extended beyond head, hollow pause
5x each way Scorpion stretch
5x each way Reach throughs
5x broad jumps
Keep moving, focus on the movement

5:00 lifting warm up

A. Snatch Complex 1.1

Snatch Complex 1.1
@40% of Snatch 1RM
4x Snatch Grip Push Press
4x Overhead Squat
2x Heaving Balance
2x Snatch Balance
Scoring: Not Scored

*intervals 3:00 for 1.1 – 2.4

B. Snatch Complex 1.2

Snatch Complex 1.2
@50% of Snatch 1RM
3x Snatch Grip Push Press
3x Overhead Squat
2x Heaving Balance
2x Snatch Balance
Scoring: Not Scored

C. Snatch Complex 1.3

Snatch Complex 1.3
@60% of Snatch 1RM
2x Snatch Grip Push Press
2x Overhead Squat
2x Heaving Balance
1x Snatch Balance
Scoring: Not Scored

D. Snatch Complex 1.4

Snatch Complex 1.4
@70% of Snatch 1RM
1x Snatch Grip Push Press
2x Overhead Squat
1x Heaving Balance
1x Snatch Balance
Scoring: Not Scored

E. Snatch Complex 2.1

Snatch Complex 2.1
@ 40% of Snatch 1RM
4x Snatch Pull
4x High Pull
2x Power Snatch @ approx 1/2 squat depth
2x Snatch
Scoring: Not Scored

F. Snatch Complex 2.2

Snatch Complex 2.2
@ 50% of Snatch 1RM
3x Snatch Pull
3x High Pull
2x Power Snatch @ approx 1/2 squat depth
2x Snatch
Scoring: Not Scored

G. Snatch Complex 2.3

Snatch Complex 2.3
@ 60% of Snatch 1RM
2x Snatch Pull
2x High Pull
2x Power Snatch @ approx 1/2 squat depth
1x Snatch
Scoring: Not Scored

H. Snatch Complex 2.4

Snatch Complex 2.4
@ 70% of Snatch 1RM
1x Snatch Pull
2x High Pull
1x Power Snatch @ approx 1/2 squat depth
1x Snatch
Scoring: Not Scored

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