17
01 '17
8 weeks cycle
Week 1 day 1
Muscle snatch
5-5-3-3-3-1-1-1-1 (5 and 3s touch and go)
Snatch pulls @75% of snatch 1rm (touch and go, TNG)
3-3-3-3
Front squat @ 75% of 1rm clean and jerk with 3 sec pause at bottom
3-3-3-3
Acc work
3 sets
15 GHD sit ups
15 hip extensions
Tip of the day: On the muscle snatch, really focus on achieving the triple extension before the turning over to overhead
17
01 '17
Strength
Shoulder press
5-5-3-3-3-1-1-1-1
METCON
10min AMRAP
2-4-6-8-10-12-14…
Ring dips
Pistols
Keep adding 2 reps until the time is up
Rx+ Muscle up to ring dips
Sc Paralette dips
