Monday 24th June, 2019

AM SESSION:

Running Intervals

6 rounds:
4:00 window
600m run
2:00 window
15cal row
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PM SESSION:

Snatch Prep:

*keep this light and focus on form.

3 rounds:
2 tall snatch + 2 non heaving snatch balance + 2 heaving snatch balance.
Rest as needed.
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Snatch Wave:

Squat snatch:
Every 90sec x 4: 3 squat snatch, 85%
rest 1-2mins to load the bar
Every 90sec x 4: 2 squat snatch, 90%
rest 1-2mins to load the bar
Every 90sec x 4: 1 squat snatch, 92.5%
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Back Squat:

2 x 3, 85%
2 x 2, 90%
2 x 1, 92.5%
Rest as needed between
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Accessories:

3 sets:
3 snatch pulls, from the low hang, 85%
100ft box push
Rest 2:00
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Sport:

9-7-5
Squat cleans, 70
18-14-10
Burpees over 30" box

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