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)