4-18-22


MONDAY 18th

Snatch Day!


We are going to run the same session we ran on our last Snatch Day with a slight modification. On that day, we did this same complex and approach, except we did LOW HANG Power and Squats. Today, we'll go touch and go from the ground, which should add a little more horsepower to your lifts.


So, if you did that session on the 23, run your approach today with that movement series and performance in mind!


Complex:

-2 Power Snatch

-2 Squat Snatch


Level 1: as written

Level 2: all Power (ROM issues)


Percentages are LOOSELY based on 1RM of weakest lift


0:00-30%

2:00-40%

4:00-50%

6:30-60%

9:00-70%

12:00-75-80%

15:00-80-90% (perfect thru here)

18:00-80-100% (target weight, about 85%)

21:00-Get Sendy Wit It


PART 2

**COACHES NOTE: TODAY I AM TRYING SOMETHING NEW! INSTEAD OF PRESCRIBING A WEIGHT FOR EACH LEVEL I HAVE GIVEN A PERCENTAGE GUIDELINE TO WORK TO AND INSTEAD OF WRITING OUT ALL THE VARIATIONS FOR EACH LEVEL I JUST PUT SCALE ACCORDINGLY! ATHLETES WILL ALSO NEED TO DETERMINE HOW FAR THEY CAN RUN IN 2-2.30 MINS. THE BEST ATHLETES SHOULD BE LOOKING AT AROUND 500M.

15 minutes


At 0:00, 5:00 and 10:00, run a distance that will take 2:00-2:30. Then, use the remaining time until the next 5-minute interval to work the AMRAP.


Pick up where you left off, giving one cumulative rounds and reps score. The run does not count for your score.


AMRAP

-5 Power Snatches: 70-80%

-10 Toes to Bar: Scale accordingly

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