High Catch Power Snatch
- Do a power snatch but recieve the bar in a very high squat - weight on the bar is dependant on form. Must be powerful, fast and agressive.
Seated Barbell Press
5 x 5 - same as last week or 5# heavier
10 Barbell Rows after each set - same weight as last week
10-20 second bottom of ring dip hold
20 Seond Bottom of an Overhead Squat Hold w/ PVC - Be active in this position, pressing up against the bar, maintain tight abs and midline
20-30 second hallow hold
15 Hip Extensions
Cardio and Endurance Focus
3 Minute Bike
Rest :90 seconds
- Go at a pace that is tough, your working hard but able to repeat the same amount of calories.