Thursday - Sunday, August 8-11
REST - 60-90 minutes of mobility, stretching, or yoga.
1. Gymnastic Skills
1 set of max unbroken reps of TTB
2. Strength Focus - 1RM Shoulder Press
3. Snatch Technique
3 Rounds of Snatch Complex Waves
a. Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM
b. Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM
c. Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM
Hang = at pockets
Low Hang = below knee
Complete three rounds of a, b, c. For example if your 1RM snatch is 225, complete the complex of PS+ HSS+LHSS at 55% (125#). Then complete the complex at 60% (135#). And finally complete the complex at 65% (145#). This is one wave. Complete three waves. Rest as needed between all sets, but work quickly. BE FAST TODAY!
4. Clean and Jerk Technique
OTM x 7
2 x Squat Clean and Jerks at 65% - split jerks.
Just as the Snatches - BE FAST.
5. Gym Agility/Jumping Focus
6. Gym WOD - Snatch and C&J 1RM