BLK LBL Fitness Club – FITNESS / PERFORMANCE

Snatch

Snatch: Build to a 1RM in 5-6 working sets

(15 minutes to complete)

** If you found a Snatch 1RM at the end of our last strength cycle, instead perform:

EMOM8

1 rep @75-80% of Snatch 1RM

Bent Over Barbell Row (Weightlifting Variable Reps & Sets)

*Rest 1:00-1:30 b/t sets

Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
After the snatch is complete, perform:

3 sets of 8 Bent Over Barbell Rows

Running Isabel (Time)

(RX’d)

5 Rounds

200ft Run

6 Power Snatches (135/95)

(Scale)

5 Rounds

200ft Run

12 Alternating Dumbbell Snatches (light)

Target time: 3:30-5:00

Time cap: 7:00

Fitness – Endurance (Distance)

TEAMS OF 2

10 rounds each, Every 1:30:

8x50ft shuttle runs

Max distance on sled (90/45)

Accessory: Alt Double DB Step Back Lunges (Front Rack) (Checkmark)

Set 1 – 10 Reps

Set 2 – 10 Reps

Set 3 – 10 Reps

Set 4 – 10 Reps

4 sets: 10 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets