3 Snatch Pulls + 2 T&G Squat Snatches + 1 Overhead Squat
A lot of you finally started finishing your pull without bending the elbows before hitting triple extension. Go as heavy as you can without pressing out the bar. I highly encourage using pulling straps. If you don’t have them here is a link where you can get them. A good set of pulling straps is as an important part of your apparel as lifters, wrist wraps, lifting belts and knee sleeves. Ask me about where to get them.
This is the same video I showed last week and since it’s awesome I’m sharing it again. Notice that the arm bend after triple extension is a natural continuation of the pull. He’s not pulling with his arms at the top he’s just letting it happen instead of finishing the lift.
3 rounds for time of
20 (10L/10R) Single Arm DB Hang Clean & Press 50/35
10 Strict Pullups
20 (10L/10R) Dumbell Snatch 50/35 (don’t alternate)
10 Strict Ring Dips
10 Minute AMRAP
15 Snatches 75/55#
20 Overhead Squats 75/55#
10 Ring Rows (feet even with rings)
15 Knee to Elbows
This is week 3 of 4 following this particular program. Workouts Number 1 and 2 can be done on back to back days same as 3 and 4 but rest one or two days between 2 and 3.
Last rep should always be 1 rep shy of failure
CLICK HERE FOR THE WORKOUTS