Week 12
Warm up;
Row 3 Minutes- steady
Then, 2 Sets;
Spiderman Stretch
Counterbalance Squat x 6-8
Hang Power Snatch x 3-4 -light
BTN Snatch Grip Press + OHS (5+3) -light
SL Glute Bridge x6/ leg

CF Fitness
A. Hang Snatch- Take 15 Minutes to build to a heavy single for the day.
B. For Time;
2000M Row

Performance
A. Snatch- Every 90 seconds for 15 Minutes, up to a heavy single or a new 1RM
Set 1-3 @ 85%
Set 4-6 @ 90%
Set 7, 8 @ 95%
Set 9, 10 @ 95+% based on feel
B. For Time;
2000M Row

Weightlifting
A. Hang Power Snatch (hip) + Hang Power Snatch (knee) + OHS- (1+1+1) 50%, 55%, 60%
B. Pause Snatch (knee) + Snatch- (1+1) 65%, 70%, 75%
C. Snatch- Every 90 seconds for 15 Minutes, up to a heavy single or a new 1RM
Set 1-3 @ 85%
Set 4-6 @ 90%
Set 7, 8 @ 95%
Set 9, 10 @ 95+% based on feel

*DO NOT take ‘A’ and ‘B’ lightly! These will set you up for success later on with part ‘C’. Use ‘A’ and ‘B’ to focus on technique, speed and precision.