EMOM midweek, push the snatches!
TRAINING WEDNESDAY - THURSDAY
WARM UP: with dowel or empty bar - 5 rounds of
5 snatch deadlifts
5 hang snatch pulls (to high elbows)
5 overhead squats
30 sec kneeling quad stretch (sitting on heels)
Your goal here is to work on refining your snatch and toes to bar technique, OR if you have snatches dialed, to push the weight on them and to push the volume of TTB.
For the snatches, think of them as three single reps. You'll be going into them after a 2 minute rest, so you should be mostly recovered. Aim to build each round if you can!
For toes to bar, if you are quite skilled at them, look to build each round. Try starting with 9, then adding 1-3 reps each round. Yes this will ramp up quite quickly but will be a good way to really maximize your exposure to them. Likewise if you have say 5 toes to bar quite smoothly then aim to bump up by 1 each round.
Every 1 min for 25 mins, alternating between:
3 Power Snatches
15/12 Row Calories
Kettlebell Front Rack Carry, 53/35 lbs, 100 ft
Rest 2 mins
KB carries are double KB front rack. Can spice it up by going one arm overhead and the other in front rack, switching every 25' Snatch weight up to you, and you can scale row cals up or down.