Wednesday, November 8 2017

Strength Focus
Every 2 Minutes for 4 sets (8 Minutes)
3 Position Snatch
1 Rep From Mid Thigh, 1 from above knee, 1 from below knee. Hold onto the bar throughout each set.
@50-60%

Snatch
Every 2 Minutes for 6 sets (12 minutes)
3 Snatches @ 75-80%

Gymnastics Focus
4-8 Ring Dips @21X1
- 2 second negative, 1 second pause at the bottom, press up fast and hard, 1 second pause at the top.
10 Pike V-Ups with feet on rower 

Cardio and Endurance Focus
For Time
50-40-30-20-10 Cal Row
Rest half the time it takes to row.