Week 20 Training: 13.11.19
A. 5×1: Power Snatch – AHAP – E90S
B1. 4×2: Snatch Pull – 105% – E60S
B2. 4×2: Snatch Balance – Heavy But Perfect – E60S
Notes: Use straps on the snatch pulls.
5 rounds, each for time:
-5 Front Squats @ 75%
-Row 250m AFAP
Notes: Each round should be completed AS FAST AS POSSIBLE. Your time starts when you begin your first front squat. Your time ends when you finish your 250m row. PRACTICE transitioning between the squats and the rower as smoothly and calmly as you can. Each round is for time. If you are working with a partner, this will be a “tag-team” type scenario. Partner A then Partner B… etc.
E1. 3×8: Weighted Hip Extension
E2. 3xME: Ring Dips
E3. 3×8: Dual Metal Plate Deadlift – Unbroken – AHAP
Notes: Dual Metal Plate Deadlifts: Place two metal plates (10s, 25s, 35, 45s) together and simply deadlift them to full extension. Try to complete all sets unbroken. This is pinch grip strength work.