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16 October

Warm Up (8 mins)

10 Scapula Push Ups

10 Michael Phelps

10 Air Squats

1 x Burgener Warm Up

2 x Snatch Progression (SB, HS, HSK, S)

 

A) Snatch (14mins)

60% x 3, 65% x 2

70% x 2, 75% x2

80% x 2, 85% 2x3

 

B) Back Squat (7:30)

80% Every 90 seconds 5x5

(coaches set clock for 5 rounds and 1:30 on the timer)

 

C) 5RFT

400M Run

15 Power Snatches (75/65)  (65/55)  (45/35)

 

Cool Down

Foam Roll out

 

Accessory Work

Snatch Pull (105%) 3x4

Ring Muscle Ups 4 sets of Failure

-Rest 90 seconds b/w sets

 

 

Rare Barbell

15 Mins est 1 rm Snatch

 

12 mins est 1 rm Back Squat

 

12 Mins est 1rm Deadlift



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