MONDAY

ACTIVATION

500 Meter Slow Row

3 Rounds:
5 Pushups, 7 BFSUs, 9 Back Ext

10 Slow Pausing Air Squats
1 x 20 second Samson Stretch each


EMOM (3:00)

3-POSITION POWER SNATCH

3 Rounds (Empty BB)
1 Hang Muscle Snatch (pockets)
1 Hang Muscle Snatch (knee level)
1 Hang Muscle Snatch (mid-shin)
3 Behind the Neck Push Jerks, snatch grip. Punch down into a partial squat (our power snatch receiving position)


Every 90 Seconds x 7 Sets (10:00)

3 Position Power Snatch

(Power,knee,floor)

40,50,55,60,65,65,65%


OVERHEAD SQUAT (10:00)

10 Minutes to Build to a Heavy Complex:
1 Pausing Overhead Squat (2 seconds in the bottom)
1 Overhead Squat (no pause)


"MATTERHORN" (20:00)


“Matterhorn” Part 1 – AMRAP 4:
30 DUBs

15 Power Snatches (75/55)


*Rest 4:00


“Matterhorn” Part 2 – AMRAP 4:

30 DUBs

12 Power Snatches (95/65)


*Rest 4:00


"Matterhorn” Part 3 – AMRAP 4:
30 DUBs

9 Power Snatches (115/80)