4.1.16

Session 1 :

A. Strength Endurance 

For Time Isabel 

30 Power Snatch (61/43kg)

B. Strength/Skill

5 sets for Time :

3 Heavy Pull ups + 1 Leg less Rope Climb + 2 Rope Climbs .

Rest 2 min between sets

C. Interval Conditioning

4 rnds of 

20 kcal Row

20 Burpees over Row

Rest 90 sec between rounds

Session 2:

A. Strength for Snatch

4 heavy sets of 3 Push Press Behind neck press + 3 Paused OHS

B. Strength for Snatch

Build a heavy 3 rm Snatch Grip Pause at knee (3sec) followed by an extension

C. Strength 

Build a heavy 3 rm Front Squat

D. L-sit accumulate 2 min of work