Friday, 10/21
October 20, 2016
Sunday, 10/23
October 22, 2016
Warm-Up
3 Rounds of
6 PVC Dislocates
6 PVC OHS
6 Spider Lunges
6 Jump Squats
Strength – Snatch (25 min for Prep & Work 1)
Prep:
2 x 1 Pause Ext + 2 Hang Hi Pulls; then,
3 x 1 Hang Hi Pull + 1 Hang Power Snatch + 1 Snatch
Work 1:
4 x 1 Snatch*
– working up to Daily Training Max
* Snatches from the floor, may be full or power.
Work 2:
Every 90 seconds for 15 minutes (10 rounds)**
3 Snatches (75-80% of heaviest snatch on the day)
** May be done in groups of 3, each person has :30 to perform reps then 1:00 rest
