1. Snatch complex:
Snatch dead to the top of the knee (2) + snatch pull + snatch: work up to a heavy set
*12:00 cap*
2. Snatch: 3X3 @ 75-85% of heavy set
3. WOD
200M sprint X8
*Do 1 set every 1:30*
4. Finisher
Coach's choice of core
Post loads and times to comments:
This week at BBCF:
Tuesday
Strength: push press
WOD: G20 and pullups
Wednesday
Strength: clean+jerk variation
WOD: upperbody circuit
Thursday
Strength: ovh squat
WOD: plyos
Friday
WOD: 400M run, sit-ups, deadlifts
Snatch complex: 55kg
ReplyDeleteSnatch: 50, 55, 60kg
Sprints: 30,30,30,30,30,31,30,31