7.10.18 Tuesday

PERFORMANCE/FITNESS 
A. Snatch lift off + Snatch Grip Deadlift Prep
Snatch Grip SL RDL x 3/leg
Snatch Grip RDL x 3 reps
Snatch lift off w/ pause x 5 reps
Snatch Grip Deadlift @13X1 x 5 reps
B. Five Sets:
Snatch Lift off w/ pause above knee + Snatch Grip Deadlift @31X1 – 2+2x 2 sets, 1+1x 3 sets
Rest 90 – 120s btw sets
C.  Gymnastics Strength Work – Choose a Different Option or Tougher Progression this Cycle
Three Sets
Strict Pulling of Choice
Strict Pushing of Choice
**Strict Pulling Options
  1. Strict Muscle up x 1 – 5 reps
  2. Strict Chest to Bar Pullup or Strict Pullup w/ pause highest point  x 2-10 reps
  3. Ring Pullup w/ pause highest point  x 2-10 reps
  4. Ring Row @3030 x 6-8 reps
Strict Pushing Options
  1. Strict HSPU  x 2-5 reps
  2. Dips x 2-5 reps
  3. Pushups x 3-10 reps**
  4. Stomach or Back to Wall Handstand Hold
D. “You Got it” 
Three Sets for Max reps
60 seconds Heavy Wall Ball 30/20#
60 seconds Hang Power Snatch 75/55# or Hang Dumbbell Snatch Alt Arms 50/35#
60 seconds Sled Push 135/90# on Top
60 seconds American Kettlebell Swing 55/35#
60 seconds Situps
Rest 60 seconds btw sets
E. Decompression x 1-2/side

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