07/24/2017

2017 Summer Training Cycle

Week 6

Warm-up:
Elevated low lunge/hamstring floss
elevated lizzard
elevated half pigeon

-snatch warmup-
jump shrug
muscle snatch
drop snatch
high hang snatch
overhead squat
sotts press

Weightlifting:
Snatch Balance (2-2-2-1-1)
Every :90 for 7:30

on last rep of each set- hold for 3 count in receiving position- build to best perfect single
Hang Snatch (2-2-2-2-2)
every :90 for 7:30
build to best double for the day

focus on speed and mechanics- stability/control in bottom position- hold last rep of every set for 3 count in perfect receiving position

1: Metcon (Time):
Every :90 for 7:30- 5 rounds for total working time

6 Power Snatch (115/75)
5 Burpee Box Jumps (30/24)
Power Snatch @ no more than 70%
-score total working time
@ 8:00 mark, begin Part 2

2: Metcon (AMRAP – Reps):
Against a 3:00 clock

400m run
AMRAP KB Swings (70/55)

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