Monday 15th July, 2019

AM SESSION:

*The focus of this session is just for movement and regulating HR (using a monitor if possible), moving consistently over the course of this session. We are progressively adding in 'Open pairings' and 'Open Movements' over the course of these weeks

AMRAP 20:
20 Cal row
10 (5/5) DB hang clean andf jerks, 15
7 HSPU
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PM SESSION:

Oly 'Snatch Focus'

DEVELOP:
(keep this light and focus on form/ speed)
A- Every 0:20 x 5
1 High Hang snatch (2sec pause in the catch and at knee)
-
B- 3 x 1 . 1 Squat snatch, with 1 sec pause at shin, knee and hip.
Cap this at 65-75%
*The focus is just on position and developmental work.

WORKING:
A- 6 x 1 Hang squat snatch
(can use blocks if needed)
*working sets only start at 80%+
B- 3 x 1 . 1 + 1, Hang snatch pull + Muscle snatch.
*Focus on aggressive turn over.
C- 5 x 5 Back Squat, 75% / Rest as needed.
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Accessories:

3 x
5 / 5 Snatch Grip single leg barbell RDL
3 - 6 Nordic Curls
Rest as needed.
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Sprint:

Over the course of this cycle we are focussing on max effort sprints, with recovery. We do expect to see a drop off between rounds- just aim to go 100% each interval.

4 rounds:
1 Legless Rope Climb
1 Rope climb w/ legs
8 Push Ups
25sec max effort bike (assault or bike erg)
Rest 2:30

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