COMPETE – 23.01.27

WARM-UP

1 set:

3 hang snatch pulls

3 hang muscle snatches

3 overhead squats

1 set:?

3 low-hang snatch pulls

3 low-hang muscle snatches

3 overhead squats

1 set:

3 snatch pulls

3 muscle snatches

3 overhead squats

2 sets:

1 snatch pull

1 hang snatch

1 low-hang snatch

1 snatch

NOTES

Perform every set with an empty barbell.

In the final 2 sets, perform the complex the same way you intend to for the workout — power or squat snatch.

After you perform the final set with the empty barbell, take 2-3 sets to build to your starting weight for the workout.

For load:

Power snatch

2-2-2-2-2-2-2

Squat snatch

1-1-1-1-1-1-1

NOTES

Stimulus & Goals

Last heavy snatch day was December 8, 2022.

Increase weight across sets.

Start around 65-70% of your best power snatch.

BIKE CONDITIONING

On a 10:00 clock:

:20 Assault bike arms only (hard pace)

:20 Assault bike legs only (hard pace)

:20 Assault bike arms and legs (slow pace)

PULL CARRY

EMOM 12:

Minute 1 | 6 muscle-ups

Minute 2 | 2 rope climbs (15 ft)

Minute 3 | 100-ft. sandbag carry (100/150 lb)

NOTES

Stimulus & Goals

Pulling under fatigue.

Increase gymnastics pulling stamina.

Muscle-ups in 2 sets or less. Unbroken sandbag carry.

STRETCHING

2 sets:

1:00 T-spine foam roll

:30 band pull-aparts