SUNDAY WORKOUT

Gymnastics:
Every Minute On the Minute for 6 Minutes:
2-6 Strict Handstand Push-ups OR Toes2Bar
*Pick a number you have completed before, or go up by 1 rep every round from the last time we did this. Your goal should be: No misses, and superior technique.


Power - 20 Minutes:
2 Positions on the Snatch today.

Rep 1: Full Squat Snatch
Rep 2: Hang Squat Snatch
*Work up to the heaviest load you can manage to knock out both reps with. Keep in mind, you will most likely be limited by your second rep, so be smart about your loads.


Conditioning:
As Many Rounds As Possible in 5 Minutes:
15 Shoulder2Overhead (45/35)
Shuttle Run to "Blue Pole" & Back (halfway to the dumpster&back)
*The Shoulder2Overhead can be Press, Push Press, Push Jerk, or any combo you want to throw in, just get the reps done… then run!!! :-)

MONDAY WORKOUT

Snatch Work

Using between 5 - 8 sets, progressively work up to a Max for:

1 Rep of Hang Squat Snatch
...immediately followed by
1 Rep Full Squat Snatch

*These two movements will be your set, and you may not change the weight between movements, you must go from the Hang Squat Snatch, directly into the Full Squat Snatch. However, you may drop the barbell between movements so you may reset, then perform your second lift. Rest 2 - 3 minutes between sets.


Then...


5 Rounds For Time:

6 Snatch Grip Deadlifts (135/95)
4 Hang Power Snatch (135/95)
2 Overhead Squats (135/95)

**5 Minute Cut-off**

*The cut-off is fast today, so move quickly, and efficiently through your movements. You may only use up to 70% of your best Snatch weight at most.