17.10.16

Primer
On the Minute x 5 Minutes – Light load (if not empty BB):
1 Slow Snatch Deadlift (3 second ascent)
1 Hang Power Snatch
1 Overhead Squat
1 Snatch Balance

Snatch Waves
With a Running Clock (0:00-20:00)…
Minute 1 – 2 Squat Snatches @ 74%
Minute 2 – 2 Squat Snatches @ 77%
Minute 3 – 1 Squat Snatch @ 80%
Minute 4 – Rest
Minute 5 – 2 Squat Snatches @ 77%
Minute 6 – 2 Squat Snatches @ 80%
Minute 7 – 1 Squat Snatch @ 83%
Minute 8 – Rest
Minute 9 – 2 Squat Snatches @ 80%
Minute 10 – 2 Squat Snatches @ 83%
Minute 11 – 1 Squat Snatch @ 86%

Minutes 12-14 – Rest, and preparation for the following portion:

Snatch Grip Deadlift
Minute 14:00 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 15:30 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 17:00 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 18:30 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 20:00 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)


Percentages based off of your 1RM Snatch. After a full deadlift, lower the bar to just above the knee (hang position). On the high pulls, pull the bar as high as you can (aim for sternum level) with elbows high to the outside. Two consecutive repetitions before putting the bar down. Keep the bar as close as you can throughout.

Following, rest and prepare for 5:00 for gymnastics pulling, starting on the 25:00.

From the 25:00 – 30:00…
5 Sets for Max Repetitions – 25 Seconds On / 35 Seconds Off
Level 1 – Ring Muscle-Ups
Level 2 – Chest to Bar Pull-Ups
Level 3 – Chin Over Pull-Ups

Which level?
Muscle-Ups – 2+ repetitions possible in the 25 seconds.
CTB PU – 3+ repetitions possible in the 25 seconds.
Pull-Ups – Utilize a band if necessary to accomplish 5+ repetitions in the 25 seconds.

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