Monday, September 21st, 2015


1. 2 position snatch: 1st rep from floor, 2nd rep from hang,  work up to  ( 75%X1+1, 80%X1+1, 83%x1+1)3   that is 3 waves.  remember to: drive thru your feet and legs….strong legs, FINISH AND pull your body down and around bar!!

2. snatch deadlifts: same set up as snatch.  deadlift to launch, to down position, to high hang.  no stopping or pausing.  90%x3, 95%x3, 100%x3you can use straps.

3. snatch push press: 5, 4, 4, 3, 3.  you select the weight.

4. pull ups (strict) 25 total.

5. sit ups 100