May 22, 2017

BBG
4 x 3 Position Snatch (full) – work to a heavy set – rest 2:00

Strength/Skill
A) 4 x 10 Strict Pull-ups – add weight if necessary – rest :60
B) 4 x 10 Hollow Rocks – rest :60

Conditioning
10:00 AMRAP of:

2 Full Snatches(135/95)
5 Burpees
4 Full Snatches
5 Burpees
6 Full Snatches
5 Burpees

And so on….

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Barbell Program
Snatch from mid-thigh
1 x 5@40%
1 x 5@50%
1 x 5@60%
1 x 5@70%
2 x 3@80%

Back Squat
1 x 5@40%
1 x 5@50%
1 x 5@60%
1 x 4@70%
6 x 4@80%

RDL
%1rm front squat
1 x 5@40%
1 x 5@50%
1 x 5@60%
1 x 4@70%
6 x 2@80%

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