Strength:  Olympic Cycling Alternating on the 1:30 x 4 rounds (12 minutes): Interval #1: 1 high hang power snatch 1 hang power snatch 1 low-hang power snatch 1 power snatch Interval #2: 1 high hang power clean 1 hang power clean 1 low-hang power clean 1 power clean -Start with 50% on each lift and build to...

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived...

Strength:  Power snatch technique Part A - Pausing snatch grip push jerk - 5 sets of 2 (E1:30MOM) -  50-55-60-60-60% of 1RM snatch Part B - On the 1:30 x 5 sets: 1 hang snatch high pull 1 hang power snatch 1 hang snatch high pull 1 hang power snatch 50-55-60-60-60% of 1RM...

Strength:  Power snatch With a running clock, this is a 15:00 strength portion. Minutes 0-5 - 1 halting power snatch 0:00 - 50% of 1RM snatch 1:00 - 55% of 1RM snatch 2:00, 3:00, 4:00 - 60% of 1RM snatch Minutes 6-10 - 1 snatch pull, 1 snatch high pull, 1...

Strength:  Power snatch Strength:  OTM x 10  Power snatch Minutes 1-5 - 1 hang power snatch + 1 power snatch Minutes 6-10 - 1 power snatch 0:00 - 60% 1:00 - 64% 2:00 - 68% 3:00 - 68% 4:00 - 68% 5:00 - 72% 6:00 - 76% 7:00, 8:00, 9:00 - Build to a heavy single,...

Strength: Power snatch 10 sets:  1 tempo power snatch 0:00 - 60% 0:45 - 60% 1:30 - 60% 2:15 - 65% 3:00 - 65% 3:45 - 65% 4:30 - 70% 5:15 - 70% 6:00 - 70-75% (based on feel) 6:45 - 70-75% (based on feel) Workout of the Day: "Full Count" For time: 21-18-15-12-9 (males) Assault bike calories 18-15-12-9-6 (females) Assault bike...

Strength:  Power snatch technique 5 sets of the complex:  3-position power snatch 0:00 - 1 complex @ 40% of 1RM power snatch 1:30 - 1 complex @ 45% of 1RM power snatch 3:00 - 1 complex @ 50% of 1RM power snatch 4:30 - 1 complex @ 55% of 1RM...

Challenge of the Day:  Row 1000 meters or bike 50 calories (in addition to your regular workout). Strength:  Olympic Cycling On the :30s x 5 rounds - 3 power snatches @ 60% of 1RM snatch -Rest 1:00 On the :30s x 5 rounds - 3 power snatches @ 60%...

Strength:  Power snatch Part 1 - Drills 5 sets of the complex: 2 hang snatch high pulls 2 snatch high pulls (from floor) -Rest 10 seconds. 2 power snatches 0:00 - 1 complex @ 40% of 1RM snatch 1:00 - 1 complex @ 43% of 1RM snatch 2:00 - 1 complex @ 46% of...

Strength:  Power snatch OTM x 10:  2 power snatches 0:00 - 2 @ 50% 1:00 - 2 @ 55$ 2:00 - 2 @ 60% 3:00 - 2 @ 65% 4:00 - 2 @ 70% 5:00-10:00 (5 sets) - Build to a heavy power snatch double for the day, or hold a single...