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7.20.15

19
Jul

7.20.15

Warm-up

5 Min Run/Row/Bike

Dynamic Warm-up

Snatch Warm-up

Strength/Skill

15 Min to find your 1 Rep Snatch

METCON

Every 4 Min x 5 Rds: 200 M Run 20 Pistols 10 Power Sower Snatch 115/75#

Extra Work

Gymnastic:

Strict Pull Up: 50%+3, 50%+2, 50%+1, 2×50%

Strict HSPU: 50%+2, 50%+1, 3×50%

Olympic:

Below the knee Snatch PullSnatch Pull + Snatch: 3 @ 50%, 3 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 3×2 @ 85% no time domain focus on perfect positions

Every 60 sec complete 100m sprint + 6 Touch and go Snatch @ 50% x 5 sets

FS every 60 sec: 3 @ 50%, 3 @ 60%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 94%, 1 @ 90%, 2 @ 85%, 3 @ 80%, 4 @ 75%, 5 @ 70%, 6 @ 60%

Core

4 Rounds

25 GHD Sit-Ups

25 Hollow Rocks

:30 Second L-Sit (Cumulative)

Mobility

2 Min Upper Hamstring

2 Min VMO

2 Min Quad Teondon

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