160530

Monday- A.M. ATW P.M. Snatch Position + Oly EMOM’s + SL/Core

A.M.

8 sets @ easy pace

60 sec Row

60 sec Bike

60 sec Bear Crawl

60 sec Skip Rope

60 sec FLR on Rings

Complete 

P.M.

A. Snatch High Pull @ 80%, 4 x 3 reps, rest 90 sec **reset at bottom each time

210

B. Squat Snatch, 1/min @ 85% for 9 min

225

Had misses within first 3 minutes. So I extended it out to 12 (9 straight min, without miss, 12 min with 1 make)

C. Squat Clean & Jerk, 1/min @ 80% for 9 min

260. No misses. No pause jerk on all but one. 

D1. Front Rack RFE Deficit Split Squat @ 21X1, 4 x 6/leg, rest 30-60 sec b/w legs **front food on 45# plate, back knee still touches ground

160 across 

D2. Strict Toes to Bar x 6 + 5 sec L-sit Hang, 5 sets, rest 90 sec

Complete