Open & Fitness
“Randy on a Boat”
5 Rounds:
15 Power Snatches (75/55)
21/15 Calorie Row

CAP 14

Alpha

Snatch Primer
3 Sets, at a light load:
3 Snatch Grip Sotts Presses - Video
3 Overhead Squats

Loads are in the very light range - 20-35% of our estimated 1RM Snatch. Naturally, the mobility required on the Snatch Grip Sotts Press is demanding. What is far more important than load, is our positioning. Completing this with a dowel is not wrong. Muscling through with incorrect positions, is.

Followed by…

5 Sets of 1 Snatch Complex - Video
1 Pausing Snatch Grip Deadlift (2s just below knee)
1 Low-Hang Squat Snatch
1 Overhead Squat
Set #1 - 40% of 1RM Snatch
Set #2 - 45%
Sets #3+4+5 - 50%

Snatch

On the Minute x 15:

Minute 1 - 3 Squat Snatch @ 66%
Minute 2 - 2 Squat Snatch @ 71%
Minute 3 - 1 Squat Snatch @ 76%
Minute 4 - Rest
Minute 5 - 3 Squat Snatch @ 69%
Minute 6 - 2 Squat Snatch @ 74%
Minute 7 - 1 Squat Snatch @ 79%
Minute 8 - Rest
Minute 9 - 3 Squat Snatch @ 72%
Minute 10 - 2 Squat Snatch @ 77%
Minute 11 - 1 Squat Snatch @ 82%
Minute 12 - Rest
Minute 13 - 1 Squat Snatch @ 82-85%
Minute 14 - 1 Squat Snatch @ 82-87%
Minute 15 - 1 Squat Snatch @ 82-90%

Record the last three repetitions, choosing our weights by feel. We will be repeating this scheme for a second and final time next week, building upon today.

Pause Snatch
2 Sets of 2 @ 80%
3 Sets of 1 @ 90%
2-Second Pause - Below the Knee
2-Second Pause - Pockets

Back Squat
3 Waves, resting as needed between sets. Iteration 3 of 3 in this repetition scheme.
Wave #1:
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%

Wave #2:
3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%

Wave #3:
3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%

Body Armor
3 Giant Sets:
50' Single Arm OH Walk (left)
50' Single Arm OH Walk (right)
10 Inverted Pausing Rows (2s pause)
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.