Friday 09 October 2015

A.
Three sets, not for time, of:
Squat Snatch Press (Snatch,then "Sots Press") x 5 reps @ 2113

&

L-Sit from Hang x 30-45 seconds
(hang from the pull-up bar and hold L-sit position)

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then:

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%                                                      

C. 
4:00 minutes Tabata Hollow Rocks 
(:20 secs on , :10 secs off Hollow rock, 8 sets total)