Snatch - Prep
3 sets with empty or light bar
3 snatch high pull
3 muscle snatch
3 OHS
rest 45 sec
OLY - Snatch
3 sets
Snatch DL + low hang snatch + snatch
1+1+1 @70%
then,
E2MOM singles
1 X 70%
1 X 75%
1 X 80%
1 X 85%
Back Squat
on the 3min
1x1 @ 72.5%,
1x1 @ 80%,
1x1 @ 87.5%,
1x rep out (6-10) @ 72.5%
Sport Intervals
5 sets
22/17 cal AAB
18 DB snatch 50/35#
14 DB step ups 24/20”
10 strict HSPU
Rest 2:30
Core Accessory
3 sets
400m row @ moderate pace
15-20 GHD sit ups
60 sec plank on rings
rest as needed between sets
1 comment
Apr 05, 2019 • Posted by Rich
Sport Intervals
3:36/3:46/4:05/4:18/4:09
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