Monday, 051319

Support

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Performance / Competition:

A. SqT Snatch Complex Cluster

3 SqT Snatch’s (choose athletes toughest start position

2 SqT Snatch’s (next roughest)

1 SqT snatch (easiest)

* :15 rest between these cluster sets

* Think 3 position snatch, but breaking it up. If high hang is your toughest position, you will start here and work your way down. If floor is hardest, you will start there and work your way up. Each set total = 6 squat snatches. With :15 ish second between cluster sets

B. Running clock

0-15 min

1 mile run, (buy in)

AMRAP remainder of time,

3 Clean and jerks 155/108

6 bar facing burpees

9 pull-ups

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Min 15-23

Amrap 8 of

3 strict pull-ups

6 ring dips

9 goblet squats 70/53

Rest 2 min

800m run

1k row

120 double unders

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Becomplete:

1. 10 min post – nasal breathing stretching

2. Sled weighted side steps – 30′ each side x 4 sets

3. Supersets: 10 dB fly’s + 15 dB rear fly’s x 3 setS

4. 50 banded face pulls

5. Crossover symmetry

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