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Monday 6th, November 2017

Warm Up (8 mins)

10 Scapula Push Ups

10 Sumo DL High pull w/pvc pipe

2 x 5 OHS Squats finish last air squat with 10m duck walk

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

 

A) Hang Power Snatch (8mins)

70% 3 x 3

 

B) Overhead Squat (8 mins)

70% 3 x 3

 

C) 3 RFT

21-15-9

Sumo Deadlift High Pull (95/65) (85/55)(75/45)

Push Press

Lateral Burpees

 

Cool Down

Foam Roll out

 

Accessory Work

Snatch Pull (80%) 3x3

 

Rare Barbell

Hang Snatch pull at POS 2 (2 second pause)

60 % of 1rm squat snatch x3

65% x 3, 70% x 3, 75% x 1 x 2

 

Back Squat

2 Rounds

Rest 1 min b/w climbing and 2 minutes between rounds

80 X 5, 85 X 3 , 90 X 2

 

Deadlift

70% X 5, 75 X 5, 80 x5, 85 x5, 90 2x2

 



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