160606

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 

+

10 min EMOM

1st- 20 sec Wall Facing HS Hold

2nd- 20 sec L-sit Hang

Complete 

P.M.

A. Snatch High Pull @ 82.5%, 4 x 3 reps, rest 90 sec **reset at bottom each time

215 across 

B. Squat Snatch, 1/min @ 85% for 10 min

225. No misses. 

C. Squat Clean & Jerk, 1/min @ 80% for 10 min

260 across

D1. Front Rack RFE Deficit Split Squat @ 21X1, 4 x 5/leg, rest 30-60 sec b/w legs 

**front food on 45# plate, back knee still touches ground

170 across 

D2. GH Sit Ups @ 3030, 4 x 10-12 rest 90 sec

12 across