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