Snatch Complex & a Running Clock

Friday 2.02.15

Jase

Jase #original

Happy New Year – We’re looking forward to an incredible 2015 and sharing it with you all!

A. Snatch Complex

15 mins to work up to a heavy Power Snatch, Hang Snatch, OH Squat

B. 8 mins to establish a 3RM weight pull-up (any grip)

C. 12 min running clock
RX Version:
run 800m, then in remaining time;
AMRAP
10 power cleans (60kg/40kg)
10 HSPU’s
10 Lateral Bar Burpees

FF Version:
run 800m, then in remaining time;
AMRAP
10 power cleans (40kg/25kg)
10 Push Ups
10 Lateral Bar Burpees

Post loads and notes to comments.

  • Sharon Simonsen says:

    nice to be back after nearly a month off, but sadly still have a shoulder injury that I’m nursing.
    A. Stuck with 25kgs to rest shoulder
    B. ring rows, sets of 8 or 9 each attempt
    C. 6.11 run (slow even for me) and then one round and 5 cleans, 40kg cleans but regular push ups

  • TarrynC says:

    A: worked up to 40kg. This was pretty comfortable, but I bailed on the hand snatch at 45kg.

    B: red and yellow bands, 6, 5, 5, 3.

    C: 20 cals on airdyne, then 40kg PC and HSPU off abmat. Got 1 round and 5 cleans. HSPU were very slow!

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