Tuesday, August 25th

A) Every 90 seconds, for 9 minutes (7 sets):
High Hang Power Snatch + Hang Power Snatch + Overhead Squat

B) 3 sets of:
Seated Behind The Neck Press x 6 reps @3010
Rest 60 seconds

C) 3 sets of:
Close Grip Bench Press x 6 reps @3010
Rest 60 seconds

D) 3 Rounds For Reps
-60 seconds of Alternating Dumbbell Snatches 50/30
-60 seconds of Double Unders
Rest 60 seconds

A) Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)

B) Every minute, on the minute, for 5 minutes:
High Hang Snatch x 1 rep @ 70%
(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)
Rest 60 seconds, and then…

C) Every minute, on the minute, for 5 minutes:
Snatch from 2″ Below the Knee x 1 rep @ 75-80%
(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)
Rest 60 seconds, and then…

D) Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 80-85%

E) 3 sets of
-Max Rep Unbroken Strict Handstand Pushups (use 3″ deficit if this range is easy)
Rest 20 seconds
-Strict Pull up x 6-8 reps
Rest 20 seconds
-10 Alternating Kettle Bell Clean and Jerks 70/53
Rest 20 seconds

Optional Conditioning
30 Minute easy aerobic run
+
6 sets of:
10 second sled pull or push sprint (heavy)
Rest 90 seconds
+
2 sets of:
20 seconds sled pull or push sprint
Rest 2 minutes

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531