Friday 8.4.17

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PERFORMANCE
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch x 2 reps
Snatch x 3-5 reps
B. Snatch –  15 minutes to build to 1RM for this cycle
C. Complete as many rounds & reps as possible in 7 minutes
50 Double unders
10 Overhead Squat 135/95#
FITNESS
A.  Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch x 2 reps
Snatch x 3-5 reps
B. Five Sets:
Heavy Russian Kettlebell Swing x 8-10 reps
rest 10 seconds
Pushup into full protraction in finish w/ full retraction at bottom w/ hold x 4-8 controlled perfect reps
rest 20 seconds
Turkish Get up x 1/arm
rest 60 seconds
C. Complete as many rounds & reps as possible in 7 minutes
50 Double unders or 100 Single Unders
10 Overhead Squat or Goblet Squat