Snatch Balance 1-1-1-1-1-1-1 Reps
The snatch balance will improve form on your snatch, You should be able to do more weight with the Snatch Balance vs. the strict Snatch. Focus on dropping under the bar and a balanced bar position at the top.
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Three rounds for time of:
Run 800 meters
Rest 2 minutes
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For time of:
20 Pull-ups
30 Box jumps 24/20
30 Push-ups
30 Deadlifts 135/95
30 Push-ups
30 Box jumps 24/20
20 Pull-ups
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21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20 pound ball
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“White”
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
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Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
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For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
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For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Subs for Muscle-ups should depend what you need to work on. The goal being to improve skills needed to perform a muscle-up. 2x Chest-to-bar 2x ring dip or 3x pull-up 3x dip.
Subs for GHD would be AbMat sit-up
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Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.
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For time:
800m Run
9 Goblet Squats #53/35
9 KB Swings #53/35
400m Run
15 Goblet Squats
15 KB Swings
200m Run
21 Goblet Squats
21 KB Swings
Goblet Squat Demo
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