Day 7 - Snatch, GM, NGHP, EMOM, Wtd. GHDs

Day 7

A.    EMOM Snatch            x 65%x1, 70%x1, 75%x1, 80%x1, 85%x1, 90%x1 From percentages 65-75 (i.e. first 3 snatches) perform 1 second pause at Position 2; goal from 80% up, think about nothing else besides being aggressive, and throwing the bar behind your head **INCLUDE VIDEO (of both early percentages with the pause, and later, heavier lifts w/out; want to see if we can yet see the pause work paying off-if not, no worries, still early) 75#, 80 (video), 85 all with 1 sec pause - then 90, 95 (video), 100# - no misses

80# with pause 

95# no pause

B1.    Good Morning (3011)            3x6-8 (slightly heavier than last week) 75, 85, 95# all x8

    Rest                     1 minute

B2.    NG High Pull (3011)            3x6-8 (heavier than last week) 55, 60, all x 8, 65x6

    Rest                    1 minute

+

EMOM 24 MIN

    min 1: 6 KB Snatch 3/arm (tough) 30#, 35#x2 sets, 40x2 sets, 44x3 sets

    min 2:  6-8 Box Jump + Step Down 24” (I don’t want this taking more than 25 seconds)

8 jumps each round

    min 3: 8-10 Clapping Push ups (goal is to complete UB; if not 10 UB, then try 8)

8 UB clapping Push up each round

C.    GHD Sit up                3 x12 (add weight as able) used 10# WB all sets

Rest                     2 minutes