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Tuesday 6.13.17

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PERFORMANCE
A. Snatch Prep – Performance- Barbell Fitness – Barbell or PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Every 2 minutes x 6 sets (12 minutes)
Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 2
C.  For Time
21 Deadlift 155/105#
21 Burpees over Bar
42 Double unders
rest 3 minutes
15 Deadlift 155/105#
15 Burpees over Bar
30 Double unders
rest 3 minutes
9 Deadlift 155/105#
9 Burpees over Bar
18 Double unders
rest 3 minutes
3 minute Amrap
Max Burpees over Bar
FITNESS
A. Snatch Prep – Performance- Barbell Fitness – Barbellor PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Four Sets:
Barbell Romanian Deadlift @32X1 x 8 reps
rest 20 seconds
Single arm Dumbbell Bench Press @30X1 x 10/arm
rest 20 seconds
Sled Push @grinder weight x 50ft
rest 75-90 seconds
C. For Time
21 Deadlift
21 Burpees over Bar
42 Double unders
rest 3 minutes
15 Deadlift
15 Burpees over Bar
30 Double unders
rest 3 minutes
9 Deadlift
9 Burpees over Bar
18 Double unders
rest 3 minutes
3 minute Amrap
Max Burpees over Bar