Monday – MS/Hi-Hang Snatch/ Metcon/ Post Chain/ Core
AM Session: Rowing Intervals @80-85% Effort- rest 5 mins b/t sets
1 3 X 1500m Row – aim for SAME output throughout all three sets
2 5 Sets:
30 Sec Weighted Front Bridge
30 Sec FLR Hold on Rings
rest as needed
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 6-8 – 85%
3 6 X 2 Snatch DL+ 2 Snatch Pull @85-90% of Snatch RM – rest 1 min – Pause 1 sec at 1″ off ground+Above Knee Hand+ Hi-hang Snacth Position – no pauses at Snatch Pull reps
4 FT:
30/25 Cal Row
30 Pull-Ups
30 Burpees Box Jump Overs (24/20)
30 DB Snatch – (60/40)
30 Pull-Ups
30/25 Cal Row
5 A1) GH Raises X 6-8 Reps @30X1 – rest as needed
A2) Strict T2B @8-10 reps X 4 sets – rest as needed
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