23
12
2018
Training 12-24-2018
Warm up: Joint Mobility/Dynamic
Strength:
A) 2x Complex
3x Halting Snatch Grip Deadlift
3x Tempo RDL Snatch Pull
1x Muscle Snatch
1x Hang Power Snatch
*Rest 30 seconds between efforts
*First round with naked barbell, second round no heavier than 95/65
B ) 3 x 7 Hang Power Snatch
*Rest 90-120 Seconds
*These are meant to be Unborken Sets, be sure to choose a weight that will allow that goal to be accomplished
C) 3 x 5 Tempo RDL Snatch Pulls
Tempo = 313X
Rest 90-120 seconds between efforts
Conditioning:
4 Rounds
1 MuscleUp
3 Rope Climbs
7 OverHead Squats 115/75
15 Double Unders
Cool Down: 3-5 Minutes of Light Monostructural
*KB Strength option:
Substitute your Power Snatches with Double KettleBell Snatches