Workouts of the Day


A)Every 2 minutes, for 3 sets (6 min):
Muscle Snatch x 2 reps

Followed by…

Every 3 minutes, for 3 sets (9 min):
3-Position Snatch @ 75-85%
(high hang snatch, mid-thigh snatch, and then 2″ below the knee snatch – pause at a full stop for 1 full second in each starting position.  Athletes may drop the bar between snatches and fully reset hands prior to liftin bar to next starting position.)

Followed by…

Every 2 minutes, for 3 sets (6 min):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor.  Snatch Pull is NOT a high pull.  Athletes must control the bar at the end of the long arm hip extension so a small elbow bend is acceptable.)

B)“The Devil’s Advocate”
Three rounds for time of:
20/15 Cal Assault/Echo or 29/21 Cal Schwinn/Row
10 Dumbbell Devil’s Presses (50/35 lbs)