Tuesday August 21st , 2018

PM SESSION

A) SNATCH::

Starting at 40/ 30, adding 5kg every round.

Build to a heavy single for:

1 x Power Snatch

1 x Hang Power Snatch

1 x High Hang Power Snatch

 

Once you fail one rep of the complex, move to:

 

Starting at above weight, adding 5kg every round.

Build to a heavy single for:

1 x Power Snatch

1 x Hang Power Snatch

 

Once you fail one rep of the complex, move to:

 

Starting at above weight, adding 5kg every round.

Build to a heavy single for:

1 x Power Snatch

 

*Once you fail 2 reps of the last complex, your lifting session is over.

 

B) BACK SQUAT :

6-4-4-2-2 reps

Rest 1:30

Tempo- 31X1

 

*Goal is to add weight each set and build throughout. Stay true and accountable to the tempo/ rest periods!

 

C) WORK::

3:00 AMRAP:

2 rope climbs

9 Thrusters, 42/ 30

35 Double Unders

Rest 1:00

x 5 rounds.

 

*Starting where you left off.

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