Oly Lifting – Technique
Snatch Complex (1 complex E2MOM for 12 mins)
1 Snatch Pull from floor + 1 Hang Squat Snatch + 1 OHS (pause at bottom)
On Snatch Pull and Hang Snatch, focus on hitting the power position before vertical extension; on Hang Snatch, pull yourself quickly under bar. Build in weight across the 6 sets as long as you are meeting technique goals
Oly Lifting – Strength & Conditioning
With a running clock:
0:00-6:00
EMOM – 2 x Hang Squat Snatch @ 75-80% of heaviest weight reached in previous complex (all 6 sets at same weight)
6:00-12:00
EMOM – 1 x Snatch (from floor), starting at weight you left off at from first 6 mins, ascending
12:00-14:00
REST
At the 14:00:
100 Double-Unders For Time (5 MIN CAP) – if you don’t get 100, record 5:00 as your time and indicate # of reps completed to comments
(Rx+: 200 DUs for time, same cap)
Cash-Out / Cool Down
400-800m Jog (not for time) – steady breathing, good form
Calf Stretch against wall – 1 min/side
Lax Ball Plantar Smash – 2+ min/side