06/12/2017

 In Blog, Workout of the Day

Monday

Pre-Class Strength Training

3 x 5 Snatch Press from Receiving

4 x 3 Jerk-Grip Overhead Squats [@3.1.1.1.]

4 x 2 Snatch Balance

In-Class Session

Primary Strength

Warm Up to 60% of Snatch (from Hang)

4 x 3 Hang Snatch [@60-75%]

Workout of the Day

“Nancy”

5 Rounds for Time:

400m Run

15x Overhead Squats [95/65]

Post-Class Accessory Work

3 sets:

8 x 2 Front Loaded Split Squat with Heavy Med Ball or Sandbag [@3.1.1.1.]

3 x 8 C.O.S. (Reverse Fly, W/Y, and Shoulder Extension)

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