Wednesday 11.30.16

Essentials:
A.
7 Sets
Overhead Squat x 7 reps PVC/Training Bar/Barbell
On the 2:30min

B.
7 Sets
Row for Cal x 2min
Rest 1min
*Each set you are to try to add 1-2 cal to the previous sets score

Fitness:
A.
7 Sets
Snatch x 2 reps (singles) 65-70%
Pause at Knee for 2 sec
On the 2:30min

B.
7 Sets
Row for Cal x 2min
Rest 1min
*Each set you are to try to add 1-2 cal to the previous sets score

Performance:
A.
7 Sets
Snatch x 2 reps (singles) 70-75%
Pause at Knee for 2 sec
On the 2:30min

B.
7 Sets
Row for Cal x 2min
Rest 1min
*Each set you are to try to add 1-2 cal to the previous sets score

Competitor Session 2:
A1.
4 Sets
Kettlebell OHS x 7 per Arm
Tempo 53×1
Rest 1min
A2.
4 Sets
Seated Box Jump x 10 reps
Rest 2min

B.
Empty BarBell Drills
3 Sets of 10 reps of each
Snatch Lift off
Snatch High Pulls
Drop Snatch
Snatch Pull Under
Rest as needed between movements and sets

3 Sets
Alternating Dumbbell Snatch x 10 reps as fast as possible 100/70
Rest 3min
*1 hand has to always be on the dumbbell