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December 9, 2018

Monday Games Training

Snatch Grip Push Press + Overhead Squat

  • 3 x 3
  • Push press + Overhead squat
  • Stay fairly light
  • Pause for 2 seconds in the bottom position of each overhead squat

High Hang Squat Snatch

  • 3 x 2

Hang Squat Snatch

  • 3 x 1

Snatch Below the Knee

  • 3 x 1
  • Pause below the knee for 3 seconds
  • New set every 1:30
  • Progressive throughout

20 Minutes

Every 5 minutes:

20/15 Calorie Row

10 Burpee Box Jump Overs 24/20

15 Toes to Bar

20 Thrusters 95/65 

  • No measure today
  • Work on pacing and keep rounds consistent

Accessory

3 Rounds

8 x Weighted Box Step-Ups (Dumbbells or Kettlebells farmers hold)

Rest 1:00

20 x Weighted Hip Extensions w/ 20/10lbs vest

Rest 1:00

 

 

December 9, 2018