A. Close grip Hang Muscle snatch x 2,2,2 Move hands in 4 digits/fingers closer, don’t let feet move. Work strength and line of Pull.
B. Snatch Push Press x 2,2,2 Work Strength
C. 10 min AMRAP: 4 DB Snatch (70#)), 22 unbroken DU.
90++ minutes later
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (135 lbs)
14:45. I did this 2 weeks ago and got 16:07 so I’m very happy with this time. Rower is always a little torturous but i kept my pace under 2 for the first 500 and then 2:03-2:08 for the rest of the 1500m. My back was tired after the row so I need to work on less of a lean at the end of my pull. I just plugged away at the pistols and my back was really screaming after my first 5 hang cleans. Thank goodness I had some cheering from some athletes and coach to push to me to finish
DB Snatches and DU’s