6.6.16 (Monday)

A. Olympic Weight Lifting

Warm up with the following complex, 3 reps per exercise :

Snatch Pull/Muscle Snatch/Sot Press/Snatch Balance

Then build full Snatch up to 90% and do sets

1 set @ 95%
2 set @ 85%
3 set @ 90%

or Go for max if you feel good and do 2 back off sets @85%

B. Strength

1.Back Squat 5 sets x 2 reps @80%)
2 5 sets x 3 position Muscle Up (Pull/transition/Extend and hold 2-3 sec at each position)

*Optional 5 sets of Hang Snatch Pulls x 5 reps @ 80% of best Snatch

C. Conditioning

For Time 21/15/9

Fran (post videos)