Wednesday - August 19, 2015

A. EMOM x 15 – start at 60-65% of your 1RM Snatch here; ascend if its there based on your technique and efficiency – but the goal and intent is speed work and positioning improvements throughout. Stay same weight through 3 min sections
43kg/99lbs - 60%

43/45/47/48/50


Minute 1: 3 TnG Power Snatch’s 
Minute 2: 1 Power Snatch + 3 OHS Tempo
Minute 3: 3 Hang SqT Snatch’s 



B. Back Rack Single Leg Squats 6-8 reps x 4 sets each leg

20/25/30/35



C. 900m row x 4; rest 1:30 between ; looking to drop splits from last weeks 1000’s 
rest 10-15 min following last row
3:33, 3:37, 3:43, 3:51


E. EMOM 10
50’ Yoke Walk (you choose weight)
50’ HS Walk



F. Assistance Back  Work
4×12 Reverse Fly
4×12 Rear Delt Row