Tues, 05/01/2018

April 30, 2018

 

 

Squat Snatch
Build to a Heavy Single

 

 



“Ring of Fire”
AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)

Up by (1) rep until finish

 

L2
AMRAP 9:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches

Up by (2) reps until finish

L1
Jumping Pull Up or Ring Row
Hang Power Snatch or Push Press

 

 

Notes:

Nine minutes is long enough where athletes best option will likely be singles on the snatches from the very beginning. The real question is what rep scheme they should hold on muscle-ups or pull-ups. This will be entirely dependent on the athlete. A good rule of thumb will be to break early on before athletes near failure. It is better to come down early than it is to grind out a final rep. Form typically breaks down and the upcoming sets tend to suffer. Break because you want to, not because your had to.

 

 

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