Monday

Monday:

Pursuit

A. Snatch Complex – 15 min. Start with dowel and build from there.

2 HngPwrSn + 1 OHS + 1 Snatch Bal RAN

B1. OHP – 5 rep @21X1, small build.

B2. DB Upright Row 8-10 reps

B3. Wt. Hollow Hold – 20-30 sec use light plate, make sure lower back is driving into the floor.

3-5 sets, rest 60 sec.

+

4:00 ON / 2:00 OFF: 3 sets

20 Ab Wheel K2e

20 Lunge Step

10 DB Snatch

*score is rounds plus reps for each 4:00 set. Start over at the beginning each time.

Monday:

Performance

A. Snatch Complex – 15 min – 1 Hang Squat Snatch + 1 OHS + 1 Sn Balance

B1. OHP – 5 reps @21X1, pick a wt and stay with it.

B2. Wt. Sit Up w/ Plate OH – 10-12 rep

5 sets Rest 60-90 sec

+

4:00 ON / 2: 00 OFF x 3 sets

20 K2e

10 DB Snatch R/L

Amrap Dubs in remaining time

*score is total Dubs