02 20 19

WU: 3x
Row 300/200m
15 Good Mornings (bar/band)
10-15 Push Ups

P
A. Athlete’s choice: Light snatch practice or

Snatch: NFT:
15 Snatch @ 75%, Rest [3]
10 Snatch @ 80% , Rest [3]
5 Snatch @ 85%

% based on 1RM PS
Can be Power, Squat, or a mix of both

B. FT:
15 Ring or bar Chinups
30 WB (20/14)
60 KBS
30 WB (20/14)
15 Ring or bar Chinups

F

A. Athlete’s choice: Light snatch practice or
Work to a H7 OHS

B. FT:
15 Ring or bar Chinups
Jumping Squats
60 KBS
Jumping Squats
15 Ring or bar Chinups

Extra

C. 4RNFT:
DB Bench Press (Max quality reps)
1A DB OHS (Max quality reps)
Alternate sets of both movements

Rest as needed

L45: B, Snatch practice