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#3435 – Friday 8/16

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Friday 8/16/19

ATHLETE GOAL – Strength and technique work today. Athlete will build to a challenging load that is doable in the snatch complex for the strength. In the workout we don’t want to see any missing or fumbling with the bar in the complex. The challenge will be to go unbroken on double unders with minimal tripping.

STIMULUS – Our Strength today is going to be weightlifting with low volume and short duration. The focus today is overloading for the workout and improving the position and speed to get under the barbell. We want efficient skill today because the technique needs to carry over into the workout. The load should be moderate to heavy but doable. Athletes should not be missing snatches. The weight should allow athletes to perform the full squat snatch.

Our workout today the load should be light to moderate and unbroken for all 4 reps in the snatch complex. The goal is to perform at a high intensity in the first AMRAP and then repeat the performance in the second amrap.

You should be able to quickly transition into the double unders.
The barbell complex should not take longer than :30-:40 and the double unders should be completed in less than :30.


STRENGTH
E2MOM x 10 MINUTES

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the Hang Squat Snatch does not count toward the 2 OHS.


Workout of the Day

DOUBLE AMRAP
AMRAP x 6 MINUTES

1 Hang Squat Snatch 115/75#
3 Overhead Squats
25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES
1 Hang Squat Snatch 115/75#
3 Overhead Squats
25 Double Unders

*The Hang Snatch does not count toward the 3 OHS.
You must complete 1 Snatch then 3 OHS for a total of 4 reps