Tuesday 11.14.23

Weightlifting
Every 2:00 minutes, 8 Sets
Pause Snatch Below Knee + Snatch
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+

Snatches are not touch and go

Directly into..
Snatch Pull + Floating Snatch Pulls
Set 6: 1+3 @ 85%
Set 7: 1+3 @ 85%
Set 8: 1+3 @ 85%

Percentages are based off your 1rm Snatch

“The Deep End”
5 Sets, For Distance
1:00 Row for Max Meters
2:00 Rest b/s

Optional Accessory Work
Part A)
6:00 minute EMOM
2 Hang Muscle Snatch + 2 Snatch Grip Push Press
Starting @ 40% of 1RM Snatch and increasing loads to heavy over the course of 8:00 minutes

Part B)
4 Sets
10 Bent Over Barbell Rows
Rest as needed

*increase loads from last week