MONDAY: junk yard dog+burgener warm up + skill transfer snatch.
1.pwr sn+snatch drop (no heave) snatch: work up to (75%x1+1+1, 80%x1+1+1, 84%x1+1+1)2 if at 82% you cannot hit a pwr snatch that is ok....then just do a double with a full snatch.
2.snatch deadlifts off 1" blocks : work on positioning to mid thigh...110%x2x2, 112%x2 (use same lift-off as when you are snatching! if your form is compromised then lower the weight. i want the same form as a typical snatch.
3.sn pp+ohs+sotts press: you select the weight but use this configuration: 1+1+3 x 5 sets.
Warm Up: Shooters choice
1) 3x snatch push press + 3x overhead squat: Work up to a max for the day.
2) Snatch halting deadlifts: 100%x3x2 sets, 110%x3, 115%x3
Conditioning: 15 rounds: 30 second max effort row, 30 seconds rest
*If you have a ski ERG, split the rounds between that and a row (IE: 7 rounds of 30/30 each)
Strength/Work Capacity: 20 rounds - Every minute on the minute, perform...
Even minute: 6x back squat (185#/125#)
Odd minute; 12x KB swings (32kg/24kg)
2 rounds of:
60 second max rep double unders
60 second farmers carry (100# DB/70#DB)
60 second waiters walk (20kg KB/16kg KB)
60 second prowler push (135#)
60 second rest