Monday 1st July, 2019

AM SESSION:

6 x 400m run
Rest 1:00

3 x 800m run
Rest 2:00

1 x 1,600m run
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PM SESSION:

Snatch:

DEVELOP:
(keep this light and focus on form/ speed)
Every 0:20 x 5mins
1 squat snatch + 1 OHS

WORKING:
6 x 2 Hang snatch
3 x 3 hang snatch pulls

Progressive:
EMOM 6
1-3 Bar Muscle ups
1 squat snatch, 85%
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Back Squat:

2 x 2, 85%
2 x 2, 90%
Rest as needed between
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Accessories:

3 x
6 / 6 single arm DB OH Bulgarian split squats
5 / 5 single leg sliding RDL
Rest as needed.
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'Sport'

0:30 on, 0:30 off
50 burpees over the bar
25 Thrusters, 30
50 burpees over the bar

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