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November 18, 2014


EMOM for 10 Minutes
3 Hang Power Snatch

Work up to a light weight Hang Power Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat for every rep.   Review the hook grip!  If you are not using the hook grip method you may have trouble holding onto the bar.  It may feel uncomfortable the first few times but just stick with it for all of your olympic lifts and you’ll never be limited by your grip for a lift!


AMRAP in 10 Minutes
5 Strict Pull-Up
10 Kettlebell Swings 32/24kg
15 Ab Mat Sit-ups

Workout notes:  The strict pull-ups will get rough right away for most folks but if you are able do them stick to it even if you are dropping down and doing 1 rep at a time.    We saw Russian(eye level) style heavy swings two weeks ago.  For the smaller set size here you might try, “American” style swings if you can manage.  Keep in mind your grip will be taxed so swing the kettlebell only as high as you are comfortable.

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