Saturday L2

Strength Work:

Below the knee Hang Clean

7 x 1

Progressive

New Set Every 1:30

 

Floating Clean Pulls

4 x 3

New Set Every 2:00

 

Metcon:

100′ Overhead Single Dumbbell Walking Lunge

100 Double Unders

50 Wallballs (20/14)-(10/9′)

10/7 Rope Climbs

50 Wallballs

100 Double Unders

100′ Overhead Single Dumbbell Walking Lunge

 

Semis: 70/50# Dumbbell, 30/20# Wall Ball

Quarters: 50/35# Dumbbell

Open:50/35# Dumbbell, 75′ Walking Lunge, 7/5 Rope Climbs”

 

Optional Additional Work Sessions:

• Only do additional training if your able to recover for next training session
• Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

 

Accessories:

Behind the neck Snatch Grip Strict Press

4 x 6

New Set Every 1:15

Progressive

 

Snatch Complex

Halting Snatch Pull + Hang Snatch

7 x Complex

New Set Every 1:30

All sets between 50-60%