Monday 6.20.16

SNATCH DAY 

A1) Dumbbell Strict Press 

3×12-15 @ 30X2, rest 90s

A2) Front Rack Reverse Lunges 

3×16-20, controlled, rest 90s
B1) Pendlay Row 

3×8-12 @ 20X2, rest 60s

B2) Side Plank 

3×45-60s, rest 30 between sides, rest 60 before next Pendlay row
 C) Snatch Complex 

Every 2 Minutes for 12 minutes

 1 Snatch lift off to above the knee 

3 Lat Pull Backs with 1 count against leg 

1 Snatch High Pull from floor 

 start heavy but technical for your first set

 D) Tall Snatch 

Every 2 minutes for 12 minutes 

2 Tall Snatches with a 3 second pause in the bottom start heavy but technical for your first set

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