Weightlifting
1) Snatch 2RM, then 3-4x1 with 2RM weight
2) Snatch Pull 100%x2x2, 105%x2x2, 110%x2x2
Notes
Snatch Pull: This exercise is only beneficial if it can be performed in a way that mimics the positions, rhythm, speed, and timing of the actual lift. If you are unable to do this with the prescribed loads, adjust accordingly.
Strength
Back Squat 8RM x 3 Reps from Failure x 3
Sport
For Time:
15 Muscle-Ups
15 Power Snatch, 135#/95#
Gymnastics
For Time:
5 Legless Rope Climbs, 15' Ascent
10 Rope Climbs, 15' Ascent
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