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D.M. Coach Cara for details. [email protected]
Next Foundations, Starts Dec. 6th.
A.
3 Position Snatch
– Week 2 on this progression
– Power or full squat are both options
– High Hang, Hang, Ground
– Building to heavy, no fail weight for the day X 10 minutes
B.
EMOTM X 3 Rounds, (6 minutes)
Min 1: Hang Power Snatch X 3 reps
Min 2: Overhead Squat or BackSquat X 5 reps
– Using a heavier weight, no more than 70% of Snatch or heavy from Part A.
Rest 1 minute
EMOTM X 3 Rounds, (6 minutes)
Min 1: Snatch Grip Hang High Pull X 7 reps
Min 2: Snatch Grip Pushpress X 9 reps
– Using a medium weight, no more than 50% of Snatch or something 20% lighter than first 3 rounds.
– Optimize to Clean grip if needed.
Rest 1 minute
EMOTM X 3 Rounds, (6 minutes)
Min 1: Power Snatch X 12 reps
Min 2: Bar over burpees x 15 reps
– Using a light weight, no more than 30% of Snatch, or something 20% lighter than last 3 rounds.