Tuesday August 28th , 2018

PM SESSION

  1. SNATCH::

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

Build to a heavy single for:

1 x Tall Snatch

1 x low hang snatch

1 x squat 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 low hang snatch

1 x squat 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 Squat Snatch.

 

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

 

B) BACK SQUAT :

4-4-2-2-1 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::

6:00 AMRAP:

20 OHS, 42/ 30

20/ 15cal assault bike

20 C2B Pull Ups

Rest 2:00

x 3 rounds.

 

*Starting where you left off. 

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