25 July 16
SESSION 1
Warm-up
Snatch sotts press 3x3 add weight over the sets
Snatch Balance 3x3
A. 15 min to work up to 1RM Power Snatch
B. 20 min to work up to 1RM Power Clean
C. 3 sets
Strict wtd pull-up x 3
Strict wtd dips x 5 @30x1
D. AMRAP 7
Use 75% of today's power snatch
1 x Power Snatch
3 x Power Clean and Jerk
SESSION 2
A. E2M12M Back Squat x 6 @31X1
Work up to a heavy set of 6. Stick to the tempo!
B. EMOM10
Minute 1- Dual kettlebell front rack reverse lunge x 7 ea leg
Minute 2- Goblet Squat x 10
C. 3 Sets
30 Cal Airbike
20 AKBS 70/53
10 C2B
Rest 2-3 min
D. For time
100 ghdsu
100 back extension
partition as needed