Power Snatch + Snatch (full squat):
2 sets @ 70%, 2 sets @ 75%, 1 set @ 80% rest ~90 sec between sets
9, 7 and 5 reps of:
Snatches (135/95 lb.)
1:1 Muscle up sub with Bands
2:1 muscle up sub from knees
2 Pull Ups and 2 Ring Dips per muscle up
Banded Pull ups (no kip) or Body Rows
Hang squat snatches or Power snatches depending on technique and flexibility limitations.
If Snatch Technique is flawed, or flexibility impedes performance DB Snatches from low hang, 9 each arm, 7 each arm, 5 each arm.
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