STRENGTH
SNATCH COMPLEX
EVERY 1:30 FOR 8 SETS
2 Squat Snatch*
*Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, Across
WORKOUT
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)|(65/45)
5 Box Jump (24/20)
-Rest 2:00-
AMRAP x 4 MINUTES
7 Hang Power Snatch
5 Box Jump (24/20)
GOAL – For the Strength, the goal is max speed under the bar to receive in deepest possible squat. In the workout you should focus on cycling the barbell and go unbroken. Intensity in both AMRAPs should be high and repeatable.
FOCUS – Focus on a patient first pull and aggressive speed under the bar after full extension. We will spend teaching time on cycling the barbell for the hang power snatches for workout.