Beached

SNATCH COMPLEX

“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

  • It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

On the 0:00… 60% of 1RM Squat Snatch 

On the 1:00… 65% of 1RM Squat Snatch 

On the 2:00… 70% of 1RM Squat Snatch 

On the 3:00… Rest

This sequence repeats a total of (3) times.
Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

  • In the final weeks of “Grunt Work”, we will be building upon these percentages in this complex with slightly changes in volume as well. This will transition us smoothly into our following cycle with an olympic focus, “Barbell Ninja”.

"BEACHED"

27 – 21 – 15 – 9:
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

  • 15 time cap.

L2 44/26, 65/45

L1 21-15-9, 44/26, 65/45

 

RECOVERY: RUN/ROW/BIKE

MASH/MOBILITY/ROMWOD

Zachary Hamilton