Wednesday December 18, 2019

AM - WORK
For Time:
1k Row

Rest 2:00

Then

For Time:
12 Muscle-ups
21 HSPU
30 DB Snatchse, 1 x 30/22kg

PM - WORK
A) Plyometric Primer:
5 x 1.1.1 Straight Leg Box Jumps
Go low, be explosive.

B) Barbell Aerobics:
Snatch:
Barbell Aerobics.
3 x 3 Tempo Concentric Snatch Pulls
3 x 3 snatch balance
(1 power, 1 deep power, 1 squat)
3 x 3 Power snatch , 3s pause.

C) Snatch Work:
3 x 1 . 1 Power snatch, 90%
5 x 3 touch and go snatch, 80%
3 x 3 high hang snatch, 70%
3 x 5 High hang Snatch Pull, 105%

D) Work:
'Work'
75 wall balls
30 Power snatch, 40
75 wall balls

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