Dec 7, 2017

 

a) WARM UP:

Grab a heavy sandbag in a bearhug – do the following:

3 rounds:

– walk 1 length of the gym

– 4 lunges

– 2 ground to over shoulder

– walk 1 length of the gym

Finish with 20 dowel pass thrus and 20 overhead squats

b) Snatch Balance + OHS: (2+1) x 5 @ 77% of best snatch.  Rest as needed.

c) Power Snatch + Snatch: (2+1) x 3, (1+1) x 4. Move up in weight each set if it feels comfortable.  Rest as needed.  

d) Snatch Pulls: 4 sets × 3 reps @ 97% of best snatch.

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