Monday: July 2, 2018

Snatch:

Every Minute on the Minute x 12

3 Snatches @ 135/95

add weight every 3 Minutes

Back Squat: Tempo 32x1

10 Reps @ 60%

8 Reps @ 65%

6 Reps @ 70%

x 2 Rounds

Rest 2:00 - 3:00 Between sets

Single Leg Work Super-set:

A1: Box Step Ups x 12 Reps total 24"/20' - Rest 1:00

A2: Front Rack Front Foot Elevated Reverse Lunge 90/65 x 12 Total reps - Rest 1:00

x 3

Workout:

50 Wall balls

50 Double undrs

10 Ring Muscle Ups

x 3 Rounds

- Pick a steady pace to acheive the same time for each round.