Friday, February 7, 2014

Be Passionate

Warm-up: Wil-Fleming Snatch Complex 

Phase 3: Movement Prep

Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 10
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 8
Halting Power Snatch (Pause below knee and mid thigh) x 8
3- Second Snatch x 8

A.) Snatch Technique: (Across)

EMOM x 15 Minutes: 2 Squat Snatches - NO TnG*. Do not go above 80% of 1RM

*Drop from the top, reset, go*

B.) Clean and Jerk: (Climbing)

5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk

C.) EMOM x 12 Minutes

Even: 45s Row
Odd: 45s Airdyne (sub spin bike, upright bike, OR double unders)

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