TUESDAY
STRENGTH
EVERY :90 X 10
3 HANG POWER SNATCH
BUILDING
WORKOUT
EMOM 10
O- 12 ALT DB SNATCH #50/35
E- GYMNASTICS*
*L1- 12 HANGING KNEE RAISES OR LEG RAISES
L2- 6-10 TOES TO BAR
L3- 1-3 MUSCLE UP
MONDAY
STRENGTH
PAUSE FRONT SQUAT
5X6
:02 PAUSE IN BOTTOM
START AT 55% AND BUILD BY FEEL
WORKOUT
EVERY 4:00 X 4
500M ROW
15 LATERAL BURPEES OVER BAR
5 HANG SQUAT CLEANS
#155/105
MONDAY
STRENGTH PRIMER
5 SETS BUILDING IN WEIGHT
SNATCH PULL + SNATCH HIGH PULL + MUSCLE SNATCH + OHS
10 MINUTES TO ESTABLISH
1RM POWER SNATCH
10 MINUTES TO ESTABLISH
1RM SQUAT SNATCH
WORKOUT
FOR TIME
MONDAY
NTENTION THIS WEEK, DELOAD FROM THE STRENGTH CYCLE WE HAVE BEEN ON. LIGHTER LOADS. LONGER WORKOUTS WITH REST. BODYWEIGHT EXERCISES. UNILATERAL MOVEMENTS. WE WILL BE TESTING MAXES FOR OUR CLEAN AND SNATCH NEXT WEEK TO CLOSE OUT AUGUST :)
Monday
STRENGTH
POWER SNATCH
6X2
SETS 1-3 AT 85%
SETS 4-6 BUILD IF FEELING SUCCESSFUL
REST 2:00 BETWEEN
SNATCH PULLS
3X4 AT 95-100-105% YOU PS MAX
