Wednesday 072617

Strength Focus
Do before metcon if possible
Off Blocks with bar @ just Below Knee
6 x 2 Squat Snatch
Across @ 80-90% of 1 RM Snatch
Then
Snatch Pulls
5 x 2 @ 100% of best clean
Then
3 Position Pausing Snatch Deadlift
5 x 1 @ 90% of 1 RM Snatch
Pause Spots:
Just below knee
Just Above Knee
Mid Thigh
then finish the DL and drop the bar.

Gymnastics Focus
5 x 3 Strict (Weighted if possible) Pull Ups
Inbetween Each Set do:
10 V-Ups
10 Weighted Hip Extensions 

Coach Steve