07152019

14
Jul

07152019

Cycle 2, Week 3, Day 1

Warm-up
4-Way Banded Glute Activation (20 steps ea. direction)
then,
2 Steady Rounds:
20 PVC OH Lunge Walk Steps
20 PVC Pass Throughs
1:30 Freestanding HS Hold Practice (Practice Shoulder Taps or Sub Wall Walks)

Strength
Snatch
6×3 @ 72.5-77.5% of 1 RM
*Slight increase from week 1, but DO NOT go over 77.5%. Should land every rep, focusing on the transition from the initial pull from the floor to the hang position.

Met-Con
For Time:
50′ HS Walk
30 Power Cleans (95/65#)
90 Double Unders
50′ HS Walk
20 Power Cleans
60 Double Unders
50′ HS Walk
10 Power Cleans
30 Double Unders
50′ HS Walk

Scaled:
30 sec HS Hold (on wall or from the box)
Reduce weight on Power Cleans
Single Unders (2x)

Extra
400m Run x 4
Rest 1:1