Monday – MS/Hang Snatch/Snatch DL/ Metcon/ Post Chain+ Core
AM Session: Row/AD Intervals @80-85%
7X400m Row – rest 90 Sec B/T Sets
into….
5X90 Sec AD – rest 90 sec b/t Sets
PM Session
1 Every 90 seconds, for 9 minutes (6 sets): Muscle Snatch x 1 rep (build over the 6 sets to something heavy for today)
2 Every 90 Sec X 8 Sets: 1 Hang Snatch + 1 Snatch
*Sets 1-2 – 70% with a 2-3 second pause in receiving position
*Sets 3-4 – 75% with a 2-3 second pause in receiving position
*Sets 5-6 – 80%
*Sets 7-8 – 85%
3
5X2 Snatch DL @95% of Snatch RM – rest 1 min – Pause 1 sec at 1″ off ground+Above Knee Hand+ Hi-hang Snacth Position
4 4 Min AMRAP X 2 Sets: – rest 4 mins b/t sets
5 PS @155/105 – All Singles
15 Cal Row
5 PC+OH (155/105) – All Singles
15 T2B
4 Min AMRAP X 2 Sets – rest 4 mins
10 DL @(225/155)
15 T2B
200m Run
5 A1) Glute Ham Raises X 8-10 reps @20X1 – rest 30 Sec
A2) Stiff Leg Deadlifts X10 reps @20X1 – rest 30 Sec
A3) Weighted Front Bridge X 60 Secs – X 4 Sets
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