Monday – 8/15/16

A. Every 90sec, for 4:30min (3 sets):

OHS @ 33X1 x 3 reps (BB taken from ground)

+

EMOM , for 3min (3 sets):

Hang Muscle Snatch x 3 reps (Keep the barbell close and be quick and aggressive in your turnover)

+

EMOM, for 3min (3 sets):

Mid thigh Snatch x 1-2 reps

+

EMOM, for 3min (3 sets):

Below Knee Snatch x 1-2 reps

+

Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + Snatch

 

B. Every 2:30min , for 12:30 minutes:

2-3 Back Squat w/ 2sec pause at bottom

*Build

 

C1. Stiff Leg Deadlift; 8 reps x 3 sets, rest 60sec

C2. Ring Row @2111; 8 reps x 3 sets, rest 60sec

C3. BB Hip Extension @2011; 15 reps x 3 sets, rest 60sec