The Grind

Jun 20th Friday

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Friday Snatch-Day! The goal for this complex is to do 5 sets at the same weight - ~80% of 1RM, which should be pretty dang heavy! Take 3-4 sets to progressive load and warm-up to it. Start with 2 Hang Power Snatch – focusing on being quick with hip extension and initiating the drop. Then, complete 2 Full Snatch (start on the ground, catch in the full squat). Then, we've got a fun Partner AMRAP for your Friday: while one partner completes a 100m Farmer's Carry, the other completes the circuit work inside, then switch! Get as many rounds as possible in 20:00.

5 Sets Snatch Complex @ 80% 1RM

Level 1
2 Hang Power Snatch +2 Full Snatch

20:00 Partner AMRAP

Level 1
A. 100m Farmer’s Carry B. Inside: MB Lunges down the floor8 Wall Balls8 MB Sit-UpsMB Lunges back down the floor8 MB Toe Taps (Per side)

Up to 20#

10#

26#

10/15#

35#

15#

44#

20/25#

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