5 day/week

Strength-

Front Squat- 5 x 3; every other minute

Metcon-

21-15-9

Pull Ups

Burpees

Sit Ups

Performance

Training:

AM

A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min

(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)

B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec

(% of higher max (snatch or power snatch))

C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min

(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)

PM

7 sets:

Row 90 sec @ 95%

Rest 10 sec

35 double unders

rest 2 min

Testing tomorrow