Workout of the Day

*Check out our Blog for major gym updates for the summer!

Fitness

A. Snatch Specific Warm-Up

B. Six sets of:
5 Hang-to-High Hang + 1 High-Hang Snatch + 1 Snatch
*Increasing in weight. 
Rest 2 minutes

D. Four sets for max reps of:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press (95/65lbs)
Rest 15 seconds
45 seconds of Pushups
Rest 75 seconds 

Competition

A. Front Squat
Set 1 – 3 @ 75%
Set 2 – 2 @ 80%
Set 3 – 1 @ 85%
Set 4 – 3 @ 80%
Set 5 – 2 @ 85%
Set 6 – 1 @ 90%
Rest 2-3 minutes between sets

B. Six sets of:
Halting Snatch Deadlift + High-Hang Snatch + Snatch
Rest as needed

C. Three sets of:
4-6 Snatch-Grip Deadlift from 2” Plates @ 3111
Rest 90 seconds
6-8 Seated Dumbbell Press @ 2011
Rest 90 seconds

D. Four sets for max reps of:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press (95/65lbs)
Rest 15 seconds
45 seconds of Pushups
Rest 75 seconds

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