Monday – MS/Hi-Hang Snatch/ Metcon/ Post Chain/ Core
AM Session: Map 2 (60/60) X 2 Sets: rest 5 mins – Repeat another 2 Sets
Row
Burpee Box Jumps (24/20) – Open Standard *Must face box
AD
KBS
Shuttle Run – 25ft increments
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 6 Sets: 1 Hi-Hang Squat Snatch + 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%
Every 2 Mins X 3 Sets – 1 Snatch
Set 1 @85%
Set 2 @85-90%
Set 3 – 90-95%
3
6X1 Snatch DL+ Snatch Pull @105% of Snatch RM – rest 1 min – Pause 1 sec at 1″ off ground+Above Knee Hand+ Hi-hang Snacth Position
4 FT:
21-18-15-12-9-6-3
PC (95/65)
Bar Facing Burpees – Open Standard
5 A1) Back Rack Box Step Ups X 6 reps/ Leg – rest as needed
A2) Stiff Leg Deadlifts X10 reps @20X1 – rest as needed
A3) Weighted Front Bridge X 60 Secs – X 4 Sets – rest as needed
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