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Monday, May 14, 2018

  Mon 5/14/18
Mobility: Shoulders/Hips/Ankles and
Crossover Symmetry x 1 set of activation
Strength/Skill: High Hang Snatch from the power position
+ Hang Snatch from below knee

Every :90 x 8 sets building up in weight as
technique allows, aim to finish 5lbs heavier
than last Thursday if you did it, if not then 
from Monday two weeks ago
Met-Con: 6 Rounds for Time

100m Run
10 DB Hang Clean and Jerks (5/side)
(F: 35/20)(S: 50/35)
10 Box Jump Overs
Additional
Optional
Accessory
Work:
1-Arm KB Press from half kneeling: 4x10ea.
Strict Hanging Leg Raise or T2B: 4x10
Express 6 Rounds for Time

100m Run
10 DB Hang Clean and Jerks 
10 Box Jump Overs
Barbell A. Snatch Waves

5@ 65%
4@ 75%
3@ 80%

4@ 75%
3@ 80%
2@ 85%

REST 2-3 minutes between percentages

B. Clean waves

5@ 65%
4@ 75%
3@ 80%

4@ 75%
3@ 80%
2@ 85%

REST 2-3 minutes between percentages

C. Split jerk waves

FIND 1rm split jerk (first week)

3@ 70%
2@ 75%
1@ 80%

2@ 75%
1@ 80%
1@ 85%

REST 2-3 minutes between percentages

D. Crossover symmetry - strength
.