Tuesday July 31st , 2018

PM SESSION

  1. SNATCH::

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

Build to a heavy single for:

1 x Snatch Pull

1 x High hang squat snatch

1 x Non Heaving snatch balance.

 

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 Snatch Pull

1 x Hang Squat Snatch

1 x Heaving Snatch Balance.

 

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

1 x Over-Head Squat

 

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

 

B) BACK SQUAT :

8-8-6-6-4 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:

5 OHS, 60/40

10 Burpees Over the Bar

15 Chest to Bar Pull Ups

Rest 1:00

x 4 rounds.

 

*Starting where you left off.

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