MONDAY 6.27.16

SNATCH DAY 
Goal to move up in weight or reps 

A1) Dumbbell Strict Press (standing) 
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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