Saturday L2

Warm-Up:

5 Snatch Deadlifts

5 Snatch Turnovers

5 BTN Snatch Grip Strict Press

5 Good Mornings

5 Back Squats

:20 Overhead Squat Hold

– – – – – – – – – – – – – – –

5 Clean Deadlifts

5 Clean Pull-unders

5 Strict Press

:20 Front Squat Hold

 

Strength:

Snatch

8 x 1 

New Set Every 2:00

All Sets between 80-90%

 

Clean And Jerk

7 x 1

New Set Every 2:00

All Sets between 75-85%

 

Metcon:

Quarterfinals Team workout

TBA

Optional Additional Work Sessions

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

 

Accessory:

Deadlift

1 x 2

Build to a heavy touch and go 2 Rep Deadlift

Should feel like you can hit another 2-3 reps at the final weight

 

Belt Squat Goblet Squats

4 x 10

Rest 1:30 Between Sets

Progressive kettlebells

 

Reverse Hyper

3 x 25

Rest 1:00 Between

Progressive

 

Kneeling Banded Straight arm Woodchops

4 x 20/ Side (Blue/Red)

Rest As Needed