Warm Up:
- Dynamic mobility for hips, thoracic spine, and shoulders
Strength Training:
Muscle Snatch + Power Snatch + Snatch Complex:
- 45x 4+4+4, 95x 3+3+3, 135x 2+2+2, 165x 1+1+1
Snatch Pulls (as high as possible):
- 185x 5, 225x 4, 275x 3, 315x 2, 365x 1
Power Snatch (3x3):
- 187.5x 3, 3, 3 (190 next week)
Conditioning:
For Time with a 15:00 cap:
- 20-18-16-14-12-10-8-6-4-2 reps of KB Swings @ 70 lbs
- 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 reps of Push Ups
* Run 100m (50 out and back) between rounds
Time: Capped out at the round of 16 Push Ups.
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