Friday – 7/22/16

Performance

A. All on a continuous clock:

Every 90sec x 3 sets:

2 Overhead Squats @ 32X1 (light to moderate loads)

+

On the 4:30 mark

+

Every 90sec x 3 sets:

High Hang Snatch x 2 rep

Or (High Hang Power Snatch + OHS) x 2reps

+

On the 9min mark

+

Every 90sec x 3 sets:

Mid-thigh Snatch x 1 rep

Or (Mid-thigh Power Snatch + OHS) x 2 reps

+

On the 13:30 mark

+

Every 90sec x 3 sets:

2 Snatch Lift-Offs + Snatch

*2sec pause mid knee cap on lift offs

Or 2 Snatch lift offs + Power Snatch

 

B. 3-4 sets of:

Russian KBS (Heavy) x 10 reps

-Rest 60 seconds

Walking Lunges with KB’s or DB’s x 20 steps

-Rest 60 seconds

Dumbbell Renegade Rows x 6-10 reps

(Row left, push-up, Row right = 1 rep)

-Rest 60 seconds