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Sept 25th, 2017

Warm Up

10 Band Pull aparts

10 m walk Hip Flexion walk with a band

Burgener Warm Up with PVC Pipe

2x Snatch progression with Bar (Snatch Balance/HS/HS at knee/ and from the ground

 

A) Snatch (12 mins)

60% 3

65% 3

70% 3

75% 3 (3)

 % based of 1rm from last week testing

B) Snatch Pull  (6mins)

90% 3 x 4 Sets

%based on 1rm of Snatch 

C) Back Squat 75% 6x5 (8 mins)

 %based on 1rm back squat

 

D) 4 RFT

21 Wallballs

18 cal Row

15 Box Jumps

12 DB snatch (50/35)

 

E) Cool Down

Foam Roll Out



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