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8 Aug 16

August 8, 2016

SESSION 1

Warm-up

Snatch sotts press 3x3 add weight over the sets

Snatch Balance 3x3

A. E2M8M Hang snatch + below knee snatch + snatch @70% 1rm 

E2M8M Hang snatch + below knee snatch + hang snatch @75%

E2M8M Hang snatch + snatch @80%

B. 4 sets

Pendlay Row x 6 @30x2

Strict wtd dips x 6 @30x1

D. 15-12-9

Power Clean 115/75

Burpee

SESSION 2

A. E2M12M Back Squat x 6 @31X1

Work up to a heavy set of 6. Add weight from last week

B. EMOM10

Minute 1- Weighted box step-up x 7 ea leg

Minute 2- Dual kb front rack squat  x 12 

C. 4 sets

1k Row

15 box jump overs 30"/24"

20 Wall-ball

rest 2 min

D. For Time

60 strict TTB