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29 July 16

SESSION 1

Warm-up

Tall Snatch 3x3

Snatch Sotts Press 3x3

A. E2M6M Hang snatch + 2" below knee snatch @70-75%

E2M6M 2" below knee snatch + snatch @75-80%

E2M20M Snatch @70, 75, 80, 85, 90, 93, 95, 97, 100, 100+%

B. E2M6M Hang clean + 2" below knee clean + jerk @70%

E2M6M 2" below knee clean + clean + jerk @75%

E2M10M Clean + jerk @80%

C. Box Squat 6x6 @70%

D. 3 Sets

Glute ham raise x 6 @31x1

Banded glute bridge x 20

SESSION 2

Gymnastics play

A. 8-10 sets - 3 ttb + 2 ctb + 1 mu (work on smooth transitions)

B. 8-10 sets - 10' hs walk to wall + 5 strict hspu

C. 30 Cal AD

20 Wall-ball 11'/10'

10 Pull-up

rest 2 min x 5 (record time for each set

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