10
03
2019

Training 3-11-2019

By AJ 0

Warm Up: Joint Mobility/Dynamic

Strength:

A) 1 x Complex (with PVC)

5 x Muscle Snatch
5 x BTN Press
5 x OHS
5 x Snatch Balance
5 x Hang Power Snatch Above Knee
5 x Hang Full Snatch Below Knee

B) 5 x Complex

Starting no heavier than 95/65, building each round

1 x Muscle Snatch
1 x Snatch Balance
2 x BTN Push press
1 x Snatch Balance

*Rest 90-120 seconds between efforts

C) Take your Max weight from above, and complete the following complex 3 times:

1 x Snatch
1 x Hang Snatch
1 x Snatch Balance
3 x OHS

Rest 60-90 seconds between efforts

Conditioning:

2 Rounds

5 Power Cleans (135/95)
10 Strict PullUps
20 Air Powered Cals
5 Front Squats (135/95)
10 Kipping C2B PullUps
20 Air Powered Cals
5 Hang Full Cleans (135/95)
10 Second Chin over Bar Hanging L-Sit
20 Air Powered Cals

*There is a 10 Minute time Cap on today’s workout, which means move fast, but keep your strict strict and your holds legit

Cool Down: 3-5 Minutes of Light Monostructural

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