Friday 5th July, 2019

AM SESSION:

Oly Development:

5 x 3 Snatch Balances (for speed, no heave)
5 x 3 BTN Snatch Grip Push Press
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Working Sets:

5 x 2 Hang snatch, 80% +
4 x 3 Snatch Pulls
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Drop Set:

Every 0:30 x 12mins:
1 squat snatch, 70%
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Move:

10mins steady state bike
Control HR, slow pace.
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PM SESSION:

Back Squat:

Every 5:00 x 3
20 Unbroken Back squats, 65%+
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Clean and Jerk:

Every 2:00 x 5
2 Clean + 2 Jerk
Barbell, 75% +
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Accessories:

1 x ME Unbroken strict ring dips.
-
3 x
25ft Heavy sled push
3 floating clean pulls
50% Dips
Rest as needed.
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Work:

For Time:
30 Bar Muscle Ups
60 DB snatch, 22/ 15
90 DU

CAP, 15mins

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