020816 – Monday

Skill:

PVC Snatch Deadlift 3rx5s

PVC Snatch Balance 3rx5s

Strength:

1. BB Snatch Deadlift (85% of best snatch weight) 3rx4s

2. BB Snatch Balance (65% of best Snatch 3rx5s weight) 3rx4s

Conditioning:

KB Complex

• Complex 1 (double kb’s)

• 9 deadlifts

• 6 swings

• 3 cleans

• 3 laps farmer’s walk with the double kb’s used for

complex 1

• Complex 2 (single kb)

• 9 bent row

• 6 press

• 3 windmill

Complete 4 rounds of complex 1 before the farmer’s walk and

then moving on to complex 2 for 4 rounds

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