Friday, July 27, 2018


A. One set every 2 min for 12 min;
Hang Power Snatch; 6x2; build to moderate/tough set

F: HSpn x5 reps or DB hang Power Snatch x5 each arm; not for turnover - reset each rep
P/S: as rx; build to tough set of 2 reps

B. One set every 2 min for 6 min
Snatch Extension x5 reps @today's tough set of 2 HPSn

F: Snatch Grip or Clean Grip DL x6-8 reps @moderate load


Run + Power Clean;
one set every 3 min for 15 min; 5 sets
400m Run + 3x Power Clean @Snatch Load or heavier same weights across all sets.

score is slowest round & load; ie; 2:25 + 315#

F: Run 400m + 10x Russian KBS @moderate load or 10x Slam Ball P/S: as rx; all sets across