5X1 Power Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling 3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec. Strength 1a) 4X3 Front Squats – work to a 3rm, rest 2:00 1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00 3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges
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