Monday 2.1.16

 

 

Essentials:
A.
10 Sets
Hang Full Snatch x 3 rep PVC or Training Bar
On the 1min Mark

B.
4 Sets
Row x 45sec all out
On the 2:30min Mark
or ADAPT

C.
3-6-9-6-3
Back Squat 75%
Med Ball Sit Up

Fitness:
A.
10 Sets
Full Snatch x 1 rep (Set 1 and 2 50%, set 2 and 3 60%, set 3 and 4 65%, set 5 and 6 67%, set 7, 8, 9, and 10 70%)
On the 1min Mark

B.
4 Sets
Row x 45sec all out
On the 2:30min Mark
or ADAPT

C.
3-6-9-6-3
Overhead Squat 80% of Snatch
Med Ball Sit Up 20/14

Performance:
A.
10 Sets
No Hook Grip, No moving Feet Snatch x 1 rep (First 5 reps 50-70%; Last 5 Reps 70%)
On the 1min Mark

B.
4 Sets
Back Squats x 3 reps 85%
On the 2:30min Mark

C.
3-6-9-6-3
Overhead Squat 195/135
GHD Sit Up
+
Competitor Session 2:
A.
4 Sets
Reverse Hyper x 20 reps
Single Leg Extension x 15 reps per leg
Rest 90 sec

B.
3 Sets
GHD x 10 reps
Bulgarian Split Squats x 6 reps per leg

C.
Tabata Row