Snatch Complex
1 snatch pull
1 power snatch
1 squat snatch
1 OHS
65%-70% of max snatch
90 sec rest x 5 sets
Front Squat
build to a tough set of 5
Sport Specific CWG
for time:
1000m row
30 kipping hspu
30 OHS 115/75
Accessory Lower
10 single leg DB RDL left (tough) @20x1
20 russian KB swings 70lb
10 single leg DB RDL right (tough) @20x1
20 bandd glute bridges 1 sec pause at top
90 sec rest
x 3 sets
1 comment
Jul 22, 2019 • Posted by Joe G
A.) 2 @ 150, 2 @ 160, 1 @ 165 (72%) – felt good today
B.) 245×5, 265×4. Legs feel strong but my FR is poor
C.) 7:52. 3:32 row. 23/7 HSPUs (should’ve been UB). 6/6/10/8 on OHS. Need to work on that OH stability
D.) Done @ 70# for each
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