5.20.2020
SDW 6am, 5:30pm
Bench Press (5@85%, 3@87%, max @92% Only if you have spotter)
Accessory Work
4×8
dive bomber push up
tricep push up (hands together)
wide push up
tricep press
dive bomber push up
tricep push up (hands together)
wide push up
tricep press
Metcon (AMRAP – Reps)
4x 4 min amrap w/2 min rest
4 squat clean
4 push jerk
4 thruster
Total reps – but still always start at the beginnings
4 squat clean
4 push jerk
4 thruster
Total reps – but still always start at the beginnings
Weightlifting
3×3
non ballistic snatch
snatch balance
sotts press
non ballistic snatch
snatch balance
sotts press
6 min emom 40%
2 snatch Pull
2 High Hang Snatch
2 Snatch Balance
2 Full Snatch
3×2 Hang Snatch 50%
3×2 Power Snatch 60%
1×2 Snatch 60%
2×2 Snatch 70%
Snatch (Full snatch 2×2 80%)