5 Mins to establish 1RM 3 Pos Snatch*
1 – High Hang Snatch
1 – Hang Snatch
1 – Low Hang Snatch (no touch)
Followed by 8 Min EMOM @ 70%
*Perform Unbroken
Jeremey: 115# for the max (missed at 125#) and 95# for the EMOM
Tag: Low Hang Snatch
12/19/17
Warm Up
2x
300m Row
10 Passthrough
8 Samson hip stretch
8 Inchworm
8 KB Swings/heavy
8 Goblet Squat
Strength
3 Pos Snatch – 5 Mins to establish 1RM
1 – High Hang Snatch
1 – Hang Snatch
1 – Low Hang Snatch (no touch)
*Perform Unbroken
Met Con
8 x 1 – 3 Pos Snatch
I worked up to #95 and stayed there for the AMRAP.
11/16/17
Warm Up
500 M Row
6 Samson Complex
10 Passthrough
10 Press to OH Squat
10 KB Swing
Coach led Burgener & complex warmup
Strength
5 Mins to establish 1RM
1 – High Hang Snatch
1 – Hang Snatch
1 – Low Hang Snatch (no touch)
- Perform Unbroken
Jeremey: 75#, 95#, 115#, 125#
Met Con
10 Minutes to Est. a daily max
then..
10 Minute EMOM @ 85%
Jeremey: 105#
1/27/17
Warm Up
250M Row
6 Samson Hip Complex
5 Goblet Squat
6 Cossach Squat
10 Passthrough
10 SG Press (bar)
10 OH Squat (bar)
Technique
– Burgener Warm Up
Strength
A) 3 Pos Snatch
1 – High Hang Snatch
1 – Hang Snatch
1 – Low Hang Snatch (no touch)
- Perform Unbroken
Jeremey—Worked up to 115#
B) 3 Pos Clean + Jerk
1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk
- Perform Unbroken
Jeremey—Worked up to 165#
Shoulders felt terrible today!
