Wednesday

Pursuit

Open with 20-30 Pass Thru + 20-30 Lu Raises:
https://www.youtube.com/watch?v=mt3DP1n8gXE

A. Snatch – Pwr Snatch Tng triples 12 Min.

B1. Pistol negatives – 5 R/L

B2. DB Death March 1 Gym length, keep back flat and heels planted.

B3. DB Reverse Fly – 8-10 reps

      4-5 Rounds, rest 60-90s

+

5 Rounds For Time:
15 KB SUMO DL
15 Dball Slams
1 Th Loop

 

Performance

Open with 20-30 Pass Thru + 20-30 Lu Raises, use moderate change plates
https://www.youtube.com/watch?v=mt3DP1n8gXE

A. Snatch – 3 TnG Pwr snatch @ (50/35k) every 90 sec x 6

B1. Snatch Pull – 3 reps HEAVY, work on full extension

B2. Wt. Hollow Hold – 20 sec hold

B3. Death March w/ Dbs HEAVY 1 Gym length

      4-5 rounds, rest 60-90s

+

5 RFT:
15 HPSn – 40K/24K
30 Dubs