June 28, 2019

June 28, 2019

warmup :

10 minute clock: 

100 meter run 

20 pass thrus

20 glute bridges 

20 air squats 

20 hallelujahs 


work :


partner full snatch ladder
for time : 
12 squat snatches 95/65
10 squat snatches 115/85
8 squat snatches 135/95
6 squat snatches 155/105
4 squat snatches 175/115
2 squat snatches 195/125


notes :

- level 2: 65/45, 75/55, 95/65, 105/75, 115/85, 135/95
- should start around 60-65% and end around 85-90%*
- 13 minute time cap. 


Front Squat - 10 minute clock - build to heavy set of 3. 

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