Warm-up
2 Rounds
:30 Bike/Row/Ski/Versa/Run
10 Empty Bar Snatch grip High Pull
:30 Bike/Row/Ski/Versa/Run
10 Empty Bar Strict Press
:30 Bike/Row/Ski/Versa/Run
10 Empty Bar Reverse Situps
Then..,
Snatch/Clean Warm-up
Then..,
0:00 – 8:00 – Every 1:00 x 8 sets:
2 Snatch Deadlift +
Hang Power Snatch below knee +
Hang Snatch w/Pause in Catch
Then..,
8:00 – 16:00 – Every 1:00 x 8 sets:
2 Clean Deadlift +
Hang Clean BTK w/Pause in Catch +
Push Jerk
Then..,
Bench Press
Set 1: 20 Reps Light
Set 2: 10 x Half rep from bottom into Full rep (half+Full=1rep) :3Neg
Set 3: 10 x Half rep from Top into Full rep. :3neg
Set 4: 15 reps Heavy with :3neg
Set 5: 10 reps heavy
Then..,
5min to finish
100 Plate Sit-up 35/25
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