Monday July 13

Monday 7/13/15

1) 1. Snatch

EMOM x 15:
3-3-3-3-3-2-2-2-2-2-1-1-1-1-1
77/81.4/88/92.4/99
103.4/110/114.4/114.4/121x1
121f/121/125/f/125/127f


then 121x2


Build in weight as you go

2. Snatch Accessory Work
A. 3×2 Snatch Grip Dead at 100% of best snatch weight
135
B. 3×1 Snatch Grip Dead at 115% of best snatch weight
155
C. Work up to a 2 rep heavy Snatch grip Push Press from behind the neck.

115/125/135/140f/140/105

3. Overhead Squat 3-3-3-3-3
115/135/145/155/165f/165x1

Build to a heavy triple.

4. 4:00 AMRAP-

10 OHS, 40% of heaviest successful triple from part one

10 Pull-ups C2b
3+1 65#

Today's training session takes around two hours and includes a lot of overhead/shoulder work. If you have the option, the ideal way to attack it would be completing parts one and two in one session, taking some time to rest and refuel, then doing three and four in a second session. I know that's not an option for most of you though, so one longer training session might be a more realistic alternative. If you're unable to fit it all in, priority would be 1-3-4-2.  

MU prog #1