CYCLE 3, 23/06/2015

WARM UP: 15 MIN
7 X 2 : Heaviest Tall Snatches
Pull high and get under quick
7 X 2 : Heaviest
SOTS Press
Press the bar from front or back rack while squatting
7 X 3 : Heaviest

STRENGTH
Hang Snatch
1 RM Hang Snatch
4 X 5 : 65%

Hang Clean
1 RM Hang Clean
4 X 5 : 65%
Add 2.5-5kg to last week's totals

METCON:
Nancy
5 Rounds for time: 
400 Meter Run 
15 Overhead Squats (#95/#65)

COOL DOWN:
wrist flosses, box shoulder pulses and active pigeons work as many sets and reps as needed. e.g. 2 sets of 10 reps

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