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Monday, January 9, 2017

8
Jan

Monday, January 9, 2017

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