Training

6.16 - 6.22
Monday
off

Tuesday
A.  Snatch; 85% - complete 8 good reps here
B.  BS; 23x1 @ 83% x 3 x 7 sets
C.  Snatch grip behind the neck push press x 3 x 6 @ 80% - hold each rep for 2 sec. OH
+
21-15-9
hang squat clean @ 115
CTB pull up
wall ball, 30#

Wednesday
A.  Muscle Snatch + high hang snatch (3+2) x 5 - light weight.. film this for me
B.  Clean and jerk @ 80% x 2 singles x 5 sets
C.  DL; 3.2.1.3, rest 2 minutes … operate between 75-83% of max
D.  1-3 unbroken strict HSPU ladder in 7 minutes

Thursday
A. Drop snatch; 55-60% x 2-3 x 5 sets
B.  1 1/4 FS @ 80% of clean x 3 x 4
+
1—>8
MU
20 ft. handstand walk
+
3 rounds for time
20 cal on rower
15 thrusters, 95#
10 burpees over the erg

Friday
off

Saturday
A.  Santch; ground + from pause @ knee; (1+1) @ 75% x 5 sets
B.  BS; 2 reps @ 55% of max EmOM x 8 minutes - fast reps here
C.  Clean lift off + clean pull @ 80% (5+5) x 3
+
3 rounds - 80% effort here
500m row
15 T2B
18 kb swings, 55#
21 pull ups
24 wall balls, 20#
rest 3 minutes bt. rounds.. keep all rounds about the same time and switch up the order each time

Sunday
A.  Push press x 3 x 5 @ 55% of jerk
B.  Power Jerk x 3 x 4 @ 75% of jerk
+
10 minute row @ 80% effort
rest 3 minutes
10 minute AD @90% effort
rest 3 minutes
10 minute run @ tough effort