Warm-up: Wil-Fleming Snatch Complex
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 5
Halting Power Snatch (Pause below knee and mid thigh) x 5
3- Second Snatch x 5
A.) Three sets of:
Snatch @ Hip x 3 @ 60% (rest 60 seconds)
B.) Four Sets of:
B.) Four Sets of:
Snatch Pull + Hang Snatch + OHS (2 + 2 + 2) @ 80-85% (Rest 2-3 min)
C.) Front Squat:
5 ×2 every 90 sec @ 80%
D.) Every 90 seconds complete:
D.) Every 90 seconds complete:
3-5 Burpee Bar MU (sub pull-ups) x 6 sets
AMRAP in 8:
5 Power Snatch (135/95)
10 Ring Push-ups
10 Ring Push-ups
Rest 4 minutes
AMRAP in 8:
3 Hang Power Clean (185/135)
6 Bar-Facing Burpee
6 Bar-Facing Burpee
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