Monday 29.01.2018


Fitness: "Waiter Power"

AMRAP 15:00

120 Single Unders

30/21 Calorie Row

10 Power Snatches 75/55*

(*looking for a power snatch weight you could do 10 unbroken with when fresh)

Performance: "Waiter Power"

AMRAP 15:00

60 Double Unders

30/21 Calorie Row

10 Power Snatches 115/80

Competition: Snatch Skills:

A) 5x3 Sotts Press

B) Overhead Squat + Snatch Balance (40/50/60/65/70% of Snatch 1RM)

1) Snatch Training:

OTM x 14

Mins 1-8 Power Snatch + Squat Snatch (73/76/79/Rest/76/79/84/Rest)

Mins 9-14 Squat Snatch (84/87/90/Rest/84/87/90% 1RM Snatch)

2) 7x1 Tempo Overhead Squat (35/40/45/50/Build/Build/Build)

5sec down/10sec at bottom

3) "Waiter Power"

AMRAP 15:00

60 Double Unders

30/21 Calorie Row

10 Power Snatches 135/95


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