OL Mon

BBG

1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang - approximately 2" from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

\\ 60kg-60-64.3-70x-70x-70x-70x, 64.3 felt good, missed the first snatch in front on all attempts at 70, plenty of height on the bar, just swinging out front 

2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec.

\\ 5x100kg

2b) 5X2 Tempo HBBS @ 80% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

\\ 5x105kg

Conditioning

10 minute AMRAP of:

6 Parallette HSPU (6"/4" deficit) [subbed regular floor HSPU]
30 (steps) BB Walking Lunges (front rack) 95/65#
60 Double-Unders

\\ 2 rounds + 94 reps (2 short of 3 full rounds)

Midline

1a) 3X10 Reverse Hypers – medium/heavy rest 45 sec.

\\ 50lb-75-100

1b) 3XME UB TTB – rest 45 sec.

\\ 17-12-10