SATURDAY 1-6-18

WARM UP

600 m run or 750 m Row
3X 10
Banded Squats
SHPT
OHS
Shoot thru
Ring Rows

 

BARBELL EMOM
X 10 Minutes

Power Snatches

4 Power Snatches (55% of 1RM snatch)
*These should be touch and go reps, scale this as needed, these should be moderately heavy, working on positioning under a good weight.

 

STRENGTH
Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

 

. Strength Capacity
5 Rounds:

Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – :40 Seconds Strict Max Ring Dips
Even minutes
Max Strict Pull-Ups
(Go weighted for both for a challenge)

POST CORE 2X
8 -10 x BARBELL SIT UPS
8- 10x BACK EXTENSION

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