2-22-2018

Kim Paul Matt Planks.JPG

POWER SNATCH + HANG POWER SNATCH CYCLING
Set 1: Work at 65% of your 1RM Snatch and complete 2 Power Snatches + 3 Hang Power Snatch (Cycling).
Set 2: Work at 55% of your 1RM Snatch and complete 3 Power Snatches + 6 Hang Power Snatches (Cycling).
Set 3: Work at 50% of your 1RM Snatch and complete 5 Power Snatches + ME in 30 seconds Hang Power Snatches (Cycling).
ME = Max Effort Reps within a 30 second time constraint.

BACK SQUAT
Work to 90% of your 1RM Back Squat for a single, then decrease weight for Drop Set 1x5. For Drop Set 1x5, decrease weight by 30kg (66#) down if work single is above 150kg (330#). For Drop Set 1x5, decrease weight by 20kg (44#) down if work single is below 150kg (330#).

PUSH PRESS + PUSH JERK
Set 1: 3 Push Presses + 1 Push Jerk.
Set 2: 3 Push Presses + 2 Push Jerks.
Set 3: 3 Push Presses + 3 Push Jerks.
Set 4: 3 Push Presses + AMRAP Push Jerks.
Work at 50% of your 1RM Clean & Jerk.