Monday, 24 July 17

1. Warm Up - 12 Minutes

3 Rounds: 1:30 Slow Bike or Row 1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

then....

:45s second Samson Stretch each side

Followed by… Snatch Barbell Warmup (empty barbell, all done with a snatch grip) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the Neck Presses 5 Stiff-Legged Deadlifts 5 Overhead Squats

2. Weightlifting: EMOM x 8

Power Snatch Complex Waves Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

At 0:00 -1 Complex @ 55% of 1RM Snatch

At 1:00 - 1 Complex @ 60% of 1RM Snatch

At 2:00 - 1 Complex @ 65% of 1RM Snatch

At 3:00 - 1 Complex @ 55% of 1RM Snatch

At 4:00 - 1 Complex @ 60% of 1RM Snatch

At 5:00 - 1 Complex @ 65% of 1RM Snatch

At 6:00 - 1 Complex @ 55% of 1RM Snatch

At 7:00 - 1 Complex @ 60% of 1RM Snatch

At 8:00 - 1 Complex @ 65% of 1RM Snatch

3. Metcon: 5 RFT (25 Minute CAP)

400 Meter Run

15 Power Snatches (75/55)

Midline (Optional)

Not for Time: 21-18-15-12-9 GHD Sit-Ups Pausing Hip Extensions 2 x Banded Pull-Aparts