Monday:
A. Halting Snatch DL @ 1112; 3 x 3; rest 1:30 min
(add weight from last week)
B. EMOTM Snatch: 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3;
C. Back Squat @ 20X0; 5 sets of 3; rest 3 min
Tuesday:
A.Mid Hang Clean; 5 sets of 2 - 75%; rest 2 min
(focus on finish position, change of direction, and speed under the bar)
B. Snatch Complex
1 Power Snatch
2 Snatch Grip Push Press
2 Snatch Balance
2 Overhead Squat
@ 70% x 4 rest 2 minutes ( 2 second hold at bottom of balance and squat)
+
For time: 50 KBS 50 WallBall 50 Push Ups *7 Minute cap
1 Power Snatch
2 Snatch Grip Push Press
2 Snatch Balance
2 Overhead Squat
@ 70% x 4 rest 2 minutes ( 2 second hold at bottom of balance and squat)
+
For time: 50 KBS 50 WallBall 50 Push Ups *7 Minute cap
Wednesday:
Basket Ball time... don't get hurt!!
Thursday:
Basket Ball time... don't get hurt!!
Thursday:
5 sets max wall walks
100 m Med ball run
Rest 3 Minutes
Rest 5 minutes
For Time:
21 15 9
Burpee
KB Swing
100 m Med ball run
Rest 3 Minutes
Rest 5 minutes
For Time:
21 15 9
Burpee
KB Swing
Friday:
A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 1:30 min
(add weight from last week)
B. EMOTM: Clean and Jerk - 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3
C. Front Squat 3 x 2 rest 2:30 Minutes
+
5 Minute airdyne for calories
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