S&C 04/15/2019

Grit Strength and Conditioning – Strength & Conditioning

Hang Snatch

Power Snatch + Hang Squat Snatch (5 x 1 @ 50%)

Power Snatch + Hang Squat Snatch (4 x 1 @ 60%)

Power Snatch + Hang Squat Snatch (3 x 1 @ 70%)

Power Snatch + Hang Squat Snatch (2 x 1 @ 80%)

Power Snatch + Hang Squat Snatch (1 x 1 @ 90%)

Power Snatch + Hang Squat Snatch (Work to heavy complex)

Stop if you miss.

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Scaling Options:

A – If you have ring muscle ups, but only in singles, scale reps to 6-4-2

B – Scale Ring MU to the hardest variation you can do (Bar MU, C2B Pull Ups, Strict Pull Ups, Kipping Pull Ups, Ring Rows)

C – If you don’t have full ROM on squat snatches, you can power snatch OR squat clean @ 70-80% of 1RM

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