Tuesday 5.16.17

By: 0

PERFORMANCE
A. Snatch Prep – Performance- Barbell Fitness – Barbell or PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. 15 minutes of Work –
Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 2 reps
C. Complete as many rounds and reps as possible in 15 minutes:
15 Russian Kettlebell Swing 70/55#
15 Box Jump w/ step down 24/20”
15/12 Cal Row
FITNESS
A. Snatch Prep – Performance- Barbell Fitness – Barbellor PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Four Sets:
Barbell Romanian Deadlift @32X1 x 6 reps
rest 20 seconds
Single arm Dumbbell Bench Press @30X1 x 8/arm
rest 20 seconds
Sled Push @grinder weight x 50ft
rest 75-90 seconds
C.  Complete as many rounds and reps as possible in 15 minutes:
15 Russian Kettlebell Swing
15 Box Jump w/ step down
15/12 Cal Row