160719

Tuesday A.M. Barbell Density + UB Density  

A.M.

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Hang Squat Snatch from Below Knee, 5 x 10, rest as needed **light/moderate barbell, focus on smooth efficiency and consistent cadence over load

Sets at 95, 115x2, 135x2

B. Power Clean, 5 x 10, rest as needed **light/moderate barbell, focus on smooth efficiency and consistent cadence over load **focus on solid catch with feet under you, keeping feet quiet

Sets at 135, 155, 165, 175, 185

+

14 min EMOM

1st- 1 Legless Rope Climb

2nd- 7-10 Strict HSPU’s

Complete. 

P.M. Threshold Mixed Training

7 min @ high consistent effort

7 Toes to Bar

7 Overhead Squats, 115#

21 Double Unders

7+3

7 min rest

Row 2k @ 90-93% MAS score

7:08.9

(Splits: 1:45.1, 1:47.2, 1:48.3, 1:48.3)

7 min rest

7 min @ high consistent effort

7 R arm DB Thrusters, 50-55# 

7 L arm DB Thrusters, 50-55#

14 GH Sit Ups

7 Burpee Box Jumps, 24”

3 full + 6 GH sit ups 

(55# thruster)