Monday, 24 July 17

July 24, 2017

1. Warm Up - 12 Minutes

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

then....

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

 

2. Weightlifting: EMOM x 8

Power Snatch Complex Waves
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

At 0:00 -1 Complex @ 55% of 1RM Snatch

At 1:00 - 1 Complex @ 60% of 1RM Snatch

At 2:00 - 1 Complex @ 65% of 1RM Snatch

At 3:00 - 1 Complex @ 55% of 1RM Snatch

At 4:00 - 1 Complex @ 60% of 1RM Snatch

At 5:00 - 1 Complex @ 65% of 1RM Snatch

At 6:00 - 1 Complex @ 55% of 1RM Snatch

At 7:00 - 1 Complex @ 60% of 1RM Snatch

At 8:00 - 1 Complex @ 65% of 1RM Snatch

 

3. Metcon: 5 RFT (25 Minute CAP)

400 Meter Run

15 Power Snatches (75/55)

 

Midline (Optional)

Not for Time:
21-18-15-12-9
GHD Sit-Ups
Pausing Hip Extensions
2 x Banded Pull-Aparts

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