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October 2, 2017

Warm Up

10 Band Pull aparts

Inch Worm

Burgener Warm Up with Bar

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

 

A) Snatch (15 mins)

60% 3

65% 3

70% 3

75% 3

80% 3 (3)

 

B) Back Squat 78% 6x5 (10 mins)

 

C) For Time

27-21-15-9

Row

KB Snatches (53/35)

OHS 95/65

D) Midline 2 super sets

40 Situps (weighted)

40 Hip XTN

 

Accessory Work

A) Snatch Pull

100% 3 (4)

B) Ring Muscle Ups

4x60% unbroken



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