Monday, January 9, 2017

Sunday, January 8, 2017 - 22:35

Warm up
 Doubles

Power Beginner

HANG SNATCH
1 X 1 :
1 X 1 :
1 X 1 :
1 X 1 :


BACK SQUAT
1 X 3 :
1 X 3 :
1 X 3 :
1 X 3 :


Power
2 SNATCH PULLS + 1 SNATCH

1 X 1 : 75
1 X 1 : 80
1 X 1 : 88
1 X 1 : 83


BACK SQUAT
 -Work up to a challenging triple in 3 sets then reduce weight by 20% on 4th set for a max effort set. The Max effort set should be more than 3 reps. stop one rep short of failure.

1 X 3 :
1 X 3 :
1 X 3 :
1 X 0 :



Performance

3 RFT
4 hang cleans (full) 165/115
12 OH Plate Lunges 45/25
16 Pull-ups