I. Run 400m
II. Snatch Technique & Instruction
Impact/Focus: Deadlift 5/3/1+ or Snatch 1RM
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%
II. Snatch 1-1-1-1-1RM
Post sets/reps/loads to comments.
45 x Thrusters (45lbs)
30 x Deadhang Pull-ups
Post scores to comments.