Snatch - Metcon

Wednesday, May 13, 2020

Home Gym

1330

Warm Up

Foam Roll

Hip Hammy

Wrist mobility

Squat therapy

Snatch Complex

5 sets of

1 pause high hang squat snatch

1 pause hang squat snatch

1 pause squat snatch

I worked up from 35, 45, 55, 65 (video), 65#

Snatch Wave

9 min EMOM

1 Squat Snatch (65#)

Video is from the 5th rep

Stamina Squat

On the 1:30 x 7 sets

2 Front Squat

4 Back Squat

I worked up from 95, 95, 105, 105, 115, 115, 115#

I was racking and switching to back squat

Conditioning

3 rounds for time

400 m run

3 pull-ups

10 push-ups

15 air squats

12:13, runs started at 2:30 and slowed to 3:00; pull-ups were singles, rest was unbroken

Programming was inspired by Comptrain 5/11/2020 programming and Main Site 5/13/2020 (3 rounds of 800 m run plus 5 rounds of Cindy -- Spicy!)