Tuesday 03-06-18 S

Monday, March 5, 2018

Warm Up: 

Lying Leg Raises X 30 secs per  

Lying Knee Hugs X 30 secs per  

Lying Leg Cross Overs X 30 secs per  

+

3 Rounds of: 

10 Ring Rows 

10 Hang & Shrugs 

10 Secs Assault Bike @ hard effort  

- 2 Laps around gym as recovery  

+

PVC Skill Work: 

PVC Pass Thru's & Figure 8s X 10 per  

PVC Overhead Squats X 10  

PVC High Hang Power Snatches X 10  

PVC Hang Power Snatches X 5  

PVC Power Snatches X 5   

+

Grab Empty Barbell...

Skill Work: 

- Complex as practice X 3 sets 

- Add weight for sets 3     

+

Strength: 
Every 2 Mins for 10 Mins: 

1 Power Snatch + 1 HP Snatch + 2 HHP Snatches 
- if you struggle with your 1st pull, reverse the order
+
Workout: 
27-18-9 of: 

Hanging DB Snatch 55/35 
Games Style Box Jumps 24/20"    
Toes to Bar    
- alt DBs every 9 reps/ends up being 3 sets per arm 

- modify these movements as needed 

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