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January 6, 2019

Monday Games Training

Snatch Push Press + Overhead Squat

  • 2 x 2
  • pause for 2 seconds in the bottom position of each overhead squat

High Hang Snatch

  • 2 x 2

Hang Snatch

  • 2 x 1

Snatch

  • 4 x 1
  • New set every 1:30
  • Progressive through out each movement (slowly add weight throughout and work up to a heavy technical snatch for the day around 90-95% of 1RM)

 

2 Rounds 

For Time:

50 Wallball  20/14-10’ 

40 Pull-ups (CTB RND #1, Chin RND #2)

30 Alternating Dumbbell Snatch (70/50 RND #1, 50/35 RND #2)

20 Handstand Push-ups (Strict RND #1, Kipping RND #2)

  • Rest 5:00 Between Rounds

Extra Credit Strength

Back Squat

6@65%

4@75%

2@85%

2@90%

1@95%

  • Open prep has begun

 

January 6, 2019