6.23.2016

Warm Up

Row 300m

Dynamic Drills

Then 2 Rounds of:

  • Snatch Grip RDL x 5
  • Hang Power Snatch x 5
  • Snatch Grip Push Press x 5
  • OHS x 5

Workout of the Day

A. 4 Sets

  • A1: Hang Power Snatch (below the knee) x 1.1.1 – Rest 5-10 seconds between singles
  • A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps – Rest 90 seconds between sets

B. 4 Sets

  • B1: Halting Snatch Deadlift x 3 – Rest 60 seconds
  • B2: FLR on floor x 45-60 seconds – Rest 60 seconds

C. 2 Sets

  • Row 1000m

Rest 4-5 minutes between.  Your score is the slowest time of the 2 efforts.

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