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Monday 8/20/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds of:

10 goblet squats

10 kb swings

10 KB situps extended arm

Workout warmup:

Power Cleans

On the two min for 10 min, complex of:

1 shrug from hang, 1 PC from hang, 2 power cleans from ground. These do not have to be linked. Get as heavy as you can yet maintain form. Rounds 3 and 4 you can omit the shrug and HC.


5 rounds for time of:
12 Push Press (115/75)
10 Toes-to-bars
8 Ball Slams (30/20)


Monday (Session One)
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Grip BTN Push Press + 2 Overhead Squats

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

At the 11 minute mark…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch

In 17 minutes, establish a 10 Rep Max Back Squat

Rest 3 minutes then. . .

One set of:
Back Squat x 10 reps @ 90% of today’s 10 Rep Max

Three sets of:
Chinese Row x 8 reps
Glute Ham Raise x 5 reps
Rest 60 seconds

*Chinese Rows – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control


Earlier Event: August 19
Sunday Funday 8/19/2018
Later Event: August 21
Tuesday 8/21/2018