WARM UP
5 min of joint prep
QM gallop x 4 lengths
OHS x 10 reps x 2 sets with as narrow grip as possible
trap 3 stick raises on belly (supinated grip) x 10 reps plus 10 sec hold
A. Snatch
Take your new 1 RM from
Every 2 minutes for 12 minutes: See June 30, 2015
hang snatch plus snatch
Go up in weight with each set:
75, 80, 85, 88, 91, 91 % (+/- 5%)
B. Every 8 minutes x 3 sets:
wall balls x 25 14/20 lbs
Row 1000 meters
Box Jumps x 25
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