08/01/2017

2017 Summer Training Cycle
Week 7

Warm-up:
-Banded Overhead Extension/ low lunge/ hamstring floss
-Banded Overhead Extension/ side angle/ side body rotation
-PVC Drop Snatch + Sotts Press + Overhead Squat

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

Metcon (Time):
-3 rounds of
5 Power Snatch (115/75)
5 Burpees to target
10 toes to bar

-200m run,

-2 rounds of
5 Power Snatch
5 Burpees to target
10 toes to bar

-400m run

1 round
5 Power Snatch
5 Burpees to target
10 toes to bar
Power Snatch @ no more than 70%

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