Monday – MS/ Snatch/ Metcon/ Post Chain/ Core
AM Session: Rowing Intervals
1 Row 5 X1K – rest 3:30
2 5 Sets: rest 1 min
30 Sec FLR Hold on Rings
15 GHD Sit-Ups
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 Hi-Hang Squat Snatch + 1 Hang Snatch + 1 Snatch
*Sets 1-2 – 65% with a 2-3 second pause in receiving position
*Sets 3-4 – 70% with a 2-3 second pause in receiving position
*Sets 5-6 – 75%
*Sets 7-8 – 80%
3
4X2 Snatch DL @100% of Snatch RM – rest 1 min – Pause 1 sec at 1″ off ground+Above Knee Hand+ Hi-hang Snacth Position
4 For Time:
Buy-In – 30 Strict HSPU – Kipping HSPU @30X1 – if not proficient in Strict HSPU
4 Rounds
18 DB Snatch (50/35)
12 Bar Facining Burpees
9 Hang Power Cleans @135/95
Cash Out – 30 Kipping HSPU
5 A1) Glute Ham Raises X 10 reps @20X1 – rest 30 Sec
A2) Stiff Leg Deadlifts X 12 reps @20X1 – rest 30 Sec
A3) Strict T2B X 10 reps – rest 1-2 mins X 4 Sets
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