Monday 8.26.19

Practice 

Strength

A. Snatch 

EMOM for 8 Mins: 

2 Snatches @ 80% 

Conditioning 

B. 15 Min Clock:

(try and complete ladder or as high as you can make it) 

50 Double Unders 

15 OHS 75/45

10 Toes 2 Bar 


50 Double Unders 

13 OHS 95/55

10 Toes to Bar 

50 Double Unders 

11 OHS 115/65

10 Toes to Bar 

50 Double Unders 

 9 OHS 135/75

10 Toes to Bar 

50 Double Unders 

 7 OHS 155/85

10 Toes to Bar 

50 Double Unders 

 5 OHS 175/95

10 Toes to Bar 

50 Double Unders 

 3 OHS 195/105

10 Toes to Bar 

50 Double Unders 

 1 OHS 205/115

10 Toes to bar 

C. Accessory 

Back 

Pendlay Row 

3 x 10 (increase weight each set) 

  • Super set w/ Banded seated rows 

Banded Lat Pull Downs

3 x 12-15 reps

Dumbbell Single Arm Rows 

3 x 10 each side (increase weight each set)