Tuesday
A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups
Boom Lite
A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Prone Plank x 60 seconds (weighted if possible)
Station 3 – Alternating Bent-Over Dumbbell Row x 8 reps each @ 2111
(hold a dumbbell or kettlebell in each hand; alternate the working and stationary arms)
Station 4 – 100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Dumbbell Goblet Squats
6 Strict Pull-Ups
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