Thursday 7.11.19

Practice 

Strength

A.  SnatchComplex 

 Hang Snatch(below Knee) +Tempo Descent to ground 5 seconds(eccentric) + Tempo snatch (4 seconds, Concentric) + Snatch 

5 sets:

1 + 1 + 1 + 1  x @ 60%

(focus on proper positions and technique) 

Rest 90 seconds b/t sets 

Conditioning

B.  AMRAP 15 mins:

10/7 Cal bike  

5 Snatches 95/65

10 Box Jumps 30/24

C. Accessory 

Upper Back 

Wide Grip Strict Pull Ups 

  • 3 x Max reps 

Pendlay Row

  • Snatch Grip 

    • 2 x 10 

  • Clean grip 

    • 2 x 10 

Dumbbell Pull Over 

  • 4 x 10 reps