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1 Aug 16

August 1, 2016

SESSION 1

Warm-up

Snatch sotts press 3x3 add weight over the sets

Snatch Balance 3x3

 

A. E2M8M High hang power snatch + hang power snatch + hang snatch @70% 1rm PS

E2M8M Hang power snatch + 2" below knee power snatch + hang snatch @75%

E2M8M Hang power snatch + snatch @80%

 

B. 4 sets

Strict wtd pull-up x 3

Strict wtd dips x 5 @30x1

 

C. 12-9-6

Deadlift 315/220

Strict deficit hspu 6"/4"

 
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 12 ...heavy

 

C. 6 sets

Row 400m

Run 400m

AB 15 cal

rest 1 min

 

D. For time

100 ghdsu 

100 back extension

partition as needed