A. Snatch Work
E:2:00 x 10 Sets – building weight to a heavy for the day in set 8.
Sets 1 and 2 – Snatch Pull + Hang Power Snatch + Overhead Squat
Sets 3 and 4 – Power Snatch + Hang Squat Snatch
Sets 5-8 – Squat Snatch
Sets 9 and 10 – Squat Snatch @ 75-85% of Set 8
*start at weight that is light and manageable in set 1 and build to a heavy snatch by set 8 then drop back for percentage work in set 9 and 10.
M:
A dose of Chad…..
16 MIN AMRAP
Box Step Ups 45/35#, 20″/16″ Box
Program Notes:
The snatch work today is on the clock performing sets every 2 mins for 10 total sets. We are using some progressive complexes in sets 1-4 as technique and weight build into the full snatches for the last 6 sets. Increase the weight to a heavy by set 8, as form allows then drop back for 9 and 10.
Performing the progressive complexes on our way up to a heavy is a nice way to warm up and build plus using the progression complexes can cue and prep sound technique for the “main event”.
Metcon intention/notes :
Our Metcon today gives us some “Chad” practice for next Monday. Nov 11.