19 June

Training (2p)

Warm-Up

-Row/BB Complex/Mobility

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.

*155/165/175/175/185(x)/185(x)/185(x)
*Felt awkward at times but definately exposed some faults in my final pull. 

2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec.

*185/215/235/235
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

*115/125/135/145

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)

*6-6-6-6

Conditioning

5 rounds for total working time (not including C2B) and total reps of C2B:

75 Double-Unders
10 Push Jerks @ 135/95#
*Rest 15 seconds before C2B.

ME UB Kipping HSPU
*Rest 1 minute before starting next round.

*1:11/1:10/1:10/1:09/1:10

16-16-10-9-6

*This felt good, had to sub C2B for HSPU. Lats and hands were pretty tore up from previous days workout.

Training Video

https://vimeo.com/44351397