12 Aug 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%
EMOM10 Clean + jerk @85%
C. Box Squat 7x3 @80%
D. 3 Sets
Glute ham raise x 8 @31x1
Banded glute bridge x 25
Banded good morning x 25
SESSION 2
Gymnastics play
A. 15 Min HS walk practice
B. 6 sets - 3 hollow/arch + 3 kipping pull-up + 3 butterfly pull-up + 3 kipping CTB
rest as needed
C. 30 AKBS 53/35
20 Wall-ball 11'/10'
10 Bupree to 6" target
rest 2 min x 5 (record time for each set)