Monday · 10.03.16

2017 REGIONAL ATHLETES

1. Snatch Technique
A.  3x3 Snatch Balance, light
B.  3x3 Tall Snatch, light
 
2. Snatch
5x3 Hang Snatch at 65%
  
3.  Back Squat
5 reps at 80%; single at 85%; 5 reps at 80%; single at 88%;  5 reps at 80%; single at 91%
 
4.  Overhead Squat
5 sets of 3 at 70% of best Snatch

5.  Conditioning
3 Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches, 135/95
 
6.  Upper Body Pull
EMOMx10:
Odd:  AMRAP Legless Rope Climbs
Even:  Rest

2017 OPEN ATHLETES

1. Snatch Technique
A.  3x3 Snatch Balance, light
B.  3x3 Tall Snatch, light
 
2. Snatch
5x3 Hang Snatch at 65%
  
3.  Back Squat
5 reps at 80%; single at 85%; 5 reps at 80%; single at 88%;  5 reps at 80%; single at 91%

4.  Conditioning
3 Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches, 135/95

Ben Bergeron61 Comments