July 21 2016
This is the typical face the coaches see when we say you have to Squat Snatch…but this little baby girl will be out-snatching most of us in no time, so we better get right in our Olympic lifts!
Also, quick reminder of a gym rule: Please be sure to entirely clean and disinfect any barbells, rings, or pull-up bars on which you tear and bleed. It’s an obvious safety and health concern and it just plain doesn’t look good.
A) 3 Position Snatch :
1 @ 60%, 1 @ 60%, 1 @ 65%, 1 @ 65%, 1 @ 70%
*The 3-Position Snatch includes:
1 rep from the High Hip/Pockets
1 rep from the Low Hang/Knee
1 Rep from the Floor/Shin
and yes, you need to Squat it to the best of your ability!*
B) Back Squat:
*This does not need to be a 3-Rep PR! Work smart, it’s been a big week*
C) Push-up (hand release)s:
*Yes, you had a few of these on Wednesday, but you can find a few more in the tank!*
For 3 cycles:
AMRAP in 3 mins of:
10 One Arm Kb Or Db Snatches, CRX: 53/35 lbs, FRX: pick weight
10 V-ups/ FRX: Tuck Crunches
10 Jumping Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
*The One Arm Snatches are 10 total, split as needed.*
This multiple AMRAP is a nice way to spike some healthy fat burning and toning after some awesome Strength work. Your shoulders and hips should be ready to hammer out some quality one-arm snatches. Shoot for at least 2 rounds during each 3-minute cycle!