Strength
1) 5-3-1 Snatch - week 1
2) Snatch Balance - 3x5 reps at 70% of snatch 1RM
* Move fast under the bar
Gymnastics
1) Strict HSPU - 3 x 8 reps, 4" deficit
2) Hollow body holds - 5 x 35 seconds
Met-Con
5 Rounds for time:
10 Power Cleans & Jerks - 155/105 lbs
1 Legless Rope Climb - 15 feet
* If you don't have a rope, do 15 pull ups
I'm so happy to be back on my programming!! Love having a plan.
ReplyDelete5-3-1 Snatch - 165 lbs x 17 reps
Snatch Balance - all at 150 lbs
HSPU - done
Hollow holds - done
Met-Con (with legless rope climb)
10:31 min