Tuesday, April 10, 2012
Snatch, Jump, Run
Warm up: 400 m run, Burgener x 5 w/ light load 45#/30# (adj as needed)
Skill/focus: Snatch & Hang Snatch
spend 5 to 10 min building to your working load
Workout:
w/ a partner
1 hang snatch + 1 snatch (as heavy as you can with proper form/technique and depth in your squat)
rest 20 s
1. 1. 1. 1. 1 box jumps 42"/30"
1:1 work:rest ratio (your partner goes through it while you rest--back and forth until 5 sets have been completed by each)
Partners time each others rest btwn efforts as indicated
250 m run
10 burpees
15 pull ups
250 m run
15 pull ups
10 burpees
250 m run
For time
Post snatch weight used and time for score
Snatch, Jump, Run
Warm up: 400 m run, Burgener x 5 w/ light load 45#/30# (adj as needed)
Skill/focus: Snatch & Hang Snatch
spend 5 to 10 min building to your working load
Workout:
w/ a partner
1 hang snatch + 1 snatch (as heavy as you can with proper form/technique and depth in your squat)
rest 20 s
1. 1. 1. 1. 1 box jumps 42"/30"
1:1 work:rest ratio (your partner goes through it while you rest--back and forth until 5 sets have been completed by each)
Partners time each others rest btwn efforts as indicated
250 m run
10 burpees
15 pull ups
250 m run
15 pull ups
10 burpees
250 m run
For time
Post snatch weight used and time for score
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