
Programming Preview: Week of 7/27
July 26, 2020
Tuesday, 7/28
July 27, 2020Warm Up
3 Rounds
5 PVC Dislocates
10 PVC Pause Overhead Squats
5 Squat to Bootstrappers
10 Jump Squats
Prep:
1 x 3 High Hang High Pull +3 High Hang Power Snatch + 6 OHS
1 x 3 Hang Power Snatch + 3 OHS
1 x 3 Snatch Pulls+3 Snatch (all sets through this with empty bar)
2×1 Snatch Pull+1 Snatch+1 OHS working up
Strength
Every 2 Minutes for 8 Minutes (4 Sets)
1 Snatch Pull + 1 Hang Power Snatch + 2 Overhead Squats @50-55% 1RM snatch (same weight)
Immediately into
Every 2 Minutes for 8 Minutes (4 Sets)
1 Snatch + 1 Overhead Squat
Set 1 @60%
Set 2 @65%
Set 3 @70%
Set 4 @75%
*Base percentages off your 1RM OHS, or build up as you feel appropriate without missing any reps
Met Con
For Time (14 Minute Cap)
10-9-8-7-6-5-4-3-2-1 Reps Of:
Power Snatch (95/75/55, 63/53/35)
Overhead Squats