06
01
2019

Training 1-7-2019

By AJ 0

Warm up: Joint Mobility/Dynamic

Strength:

A) Complex Prep

5 x M.Snatch
5 x BTN Press
5 x P.Snatch
5 x BTN Push Press
5 x Snatch
5 x BTN Jerk
5 x 1 Snatch Balance + 1 OHS @ 3330

*Performed with a Dowel

B) 1 x Complex

1 x Muscle Snatch
5 x Floating Power Snatches

C) 1 x Complex

1 x Power Snatch
3 x x Floating Full Snatches

D) 1 x Complex

1 x Snatch Pull
1 x Floating Full Snatch

*You only get two attempts at each complex, if you hit your first move onto the next one.
*You are allowed 60 seconds between lifts

Conditioning:

3 Rounds

15 DxKB Front Squats (53/35)
30 Second Interval Half Moon PushUps (Cap of 20 Reps)
30 second Rest
20 Plate Facing Burpees (2 Minute Cap)

*Rest 90 seconds Between Rounds
*Your 2 Minute Burpee “Interval” starts at the end of your 30 second rest. Though this is a 2 minute Window of work the goal is to complete your 20 Burpees under that time frame.

Cool Down: 3-5 Minutes of Light Monostructural

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