Monday, September 24, 2018

Monday, September 24, 2018

(A) Warm Up - 0:00 - 12:00

3 rounds, increasing intensity:

1:00 Row

1 Round Strict Cindy

INTO…

Barbell Warm up (empty barbell, all done with a snatch grip)
3 Good Mornings
3 Back Squats
3 Elbow Rotations
3 Behind the Neck Presses
3 RDLs
3 OHS

(B) Snatch - Every 90 sec...

Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

Set #2 – Power Snatch + OHS + Squat Snatch @ 55%

Set #3 – Power Snatch + OHS + Squat Snatch @ 60%

Set #4 – 3 Squat Snatches @ 70%

Set #5 – 2 Squat Snatches @ 75%

Set #6 – 1 Squat Snatch @ 80%

Work Sets - Every 2:00
1 Rep @ 84%

1 Rep @ 87%

1 Rep @ 90%

2 Sets of 1 rep @ 90% – 95% 

(C) “Choose Your Own Adventure”

EMOM x 15:00

Min 1: Max Cal Row

Min 2: 5 Deadlift + 5 Hang Power Cleans + 5 Push Jerks (MUST BE UNBROKEN)

Min 3: REST


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