Monday – February 16

12 minutes TGU work

Snatch – 5 sets of 1:00 right arm/1:00 left arm/1:00 Rest
Rest 5 minutes
One-arm swings (heavier than snatch set) 4 set of 1:00 right arm/1:00 left arm 1:00 minute rest
Rest 5 minutes
One-Arm Jerk – 5 sets of 1:00 right arm/1:00 left arm/1:00 Rest

Cash-out:
7 minutes:
3 Pullups/Chinups
10 double-arms swings heavy
6 pushups

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3 comments

  1. Great workout!
    24kg snatches bag 19-21 for three rds then back down to 20kg to complete set.
    24kg one arm swings
    24kg one arm jerks 14reps per arm

    No idea on rds on amrap.
    Dead hang pull up 32kg swings

    Thanks again for the great training!!

  2. Wow that became a long slog of about 70+ minutes

    12 mins TGU @ 16kg

    16kg for snatches 20 reps per arm (20 mins total)
    24kg for one arm swings (17 mins total)
    24kg for jerks about 12 rep average per arm. (20 mins total)

    5 rds on the cashout ( 7mins)
    32kg for swings
    dead hang pull-ups

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