Monday – 4/10/17

 

A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

+

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

+

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

 

B. Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches (135/95 lbs)

 

Optional Work after class

GHD Hip Extensions w/ PVC behind neck– accumulate 100 reps

Barbell Side Bends (empty BB) – 100 alternating reps