Monday - 9/4/17 - Labor Day

CLASS PROGRAM

A.) OPEN 16.3

AMRAP 7

10 power snatch 75/55

3 bar MU

B.) Back squat

5x1@88-90%

————

C.) OLY

Snatch

1repX6sets@ 82-92%

Snatch doubles (working down)

2repsX4sets@ 75-70%

Bar at below knee blocks - snatch

(2)x 4 sets @ 65%

Halting snatch pull complex

(Pull to 4 sec pause @ waist, shoulders over bar + extension )

3reps x 5sets @50% of snatch

D.) ACCESSORY

Snatch grip row

7repsX5sets

RearDelt Flys

75 reps

E.) EXPLOSIVE WORK

4 rounds

10 seated straddle SLR

10 feet touching pause air squat + max jump

5 broad jump