Monday 6.20.16
SNATCH DAY
A1) Dumbbell Strict Press
3×12-15 @ 30X2, rest 90s
A2) Front Rack Reverse Lunges
3×16-20, controlled, rest 90s
B1) Pendlay Row
3×8-12 @ 20X2, rest 60s
B2) Side Plank
3×45-60s, rest 30 between sides, rest 60 before next Pendlay row
C) Snatch Complex
Every 2 Minutes for 12 minutes
1 Snatch lift off to above the knee
3 Lat Pull Backs with 1 count against leg
1 Snatch High Pull from floor
start heavy but technical for your first set
D) Tall Snatch
Every 2 minutes for 12 minutes
2 Tall Snatches with a 3 second pause in the bottom start heavy but technical for your first set
2016 06 20