160801

Monday- A.M. Run Intervals + Position Work

Run 800m in less than 3:25, rest 2 min x 4

3:17.1, 3:15.0, 3:15.3, 3:14.7

+

16 min EMOM

1st- 25 sec HS Walk for distance

2nd- 20-30 sec 2 Strict MU’s to Bottom of Ring Dip Hold

3rd- 30-40 sec Hollow Rock

4th- 20-30 sec Chin Over Bar Hold

Complete. Core city. 👍

P.M. Snatch Int + Drop sets + Back Squat + Core

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 Snatch (mid thigh) + Snatch Balance, build to tough single for day in 12 min

230. 

B. Squat Snatch w/ 2 sec pause in catch, 1/45 sec for 15 reps @ 85-100% of A **no misses

16/18 @ 225.  I know, no misses. 😕

C. Back Squat, 3 x 8, rest 3-4 min b/w sets

340 across 

D. L-sit Hang from Bar- 4 x 20-30 sec, rest as needed.

4x30 secs, 1:30 rest b/w