Wednesday 4/19/17

Pre-session Mobility Prep

A. 3 minutes of Rowing @ easy pace
B. Squat Flow

C. Shoulder Flow + Floss
795m Row (1:53.1 pace) + complete + complete

Weightlifting
Warm up

A. Suggested snatch warm up

A1. 3 x romanian deadlift

A2. 3 x snatch high pull

A3. 3 x muscle snatch

A4. 3 x tempo overhead squat @ 23X1

A5. 3 x snatch balance

A6. 3 x power snatch to OHS 

A7. 3 x snatch pull under

A8. 3 x hang (squat) snatch
x2 Sets
45#, 75#

Main set
A. Snatch – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95% 1RM range, go every 2 minutes
140#, 145#, 150#, 155#, 160#, 165#, 155# (7 x 2) 

B. Snatch – 10 x 1 @ 85-90% of A, go every 45 seconds. Perform these as back off sets, based on % of today’s heaviest set
148.5# (90%) across on the :45

Strength
16 minute EMOM

(1) – Back squat, 3 reps @ 81%

(2) – Back squat, 3 reps @ 81% (on the last (8th) set, perform as many repetitions as possible)

(3) – Strict chin up, AMRAP (as many reps as possible in 1 set)
(4) – REST
1. 3, 3, 3, 3 @ 231#
2. 3, 3, 3, 14 @ 231#
3. 22, 14, 15, 12 

SPP (Conditioning/Skill)
A. 18 minute EMOM, alternating (6 rounds)

(1) – 7 TnG power snatches @ 60% 1RM (105lbs)

(2) – 10 Strict handstand push ups @ 2" deficit 
(3) – 10 Wall balls @ 30lbs to 9ft. + 10 Box jump overs @ 24"
*On the last (6th) round, perform 10 TnG power snatches, 15 strict def. hspu, 15 wall balls + 15 box jump overs
Completed!

Splits:
TnG power snatches all unbroken, :21/7 reps, :30/10 reps
Strict deficit hspu all unbroken, :25/10 reps, :42/15 reps
Wall balls + box jump overs all unbroken, :33/10+10 reps, :52/15+15 reps

Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow/mobility of your choice
A. 10 minutes of assault bike @ 133 HR
B. 4 minutes of hip flexor/side, 2 minutes of pec/side, 4 minutes of foam roll thoracic