MONDAY
30/06/14
WEIGHTLIFTING
Burgener Snatch Warm-up
Snatch + Hang Snatch
7 work sets; progressive weight; up to 90%
STRENGTH
A)
Tempo Back Squat
6 reps; 4 sets; 33X1
Build to a as heavy a set as possible. Count that as first set, complete three more sets at that weight.
then
Walking Lunge; 200m
SKILLS
Spend 10 minutes on skill element of Chest-to-Bar Pull-ups.
then:
5-4-3-2-1
Strict Chest to bar Pull-ups > 10 GHD Sit-ups between rounds
12-10-8-6-4
Kipping Chest to bar Pull-ups > 10 GHD Extensions between rounds
ENGINE
For time:
800m run
15 Power Snatch (60/40)
800m run
15 Power Snatch (60/40)
800m run
15 Power Snatch (60/40)
800m run
