June 18th, 2016

Barbell
A. Every minute, on the minute, for 15 minutes:
Deadlift x 2 reps @65% of 1-RM

*Focus on a tight setup and good speed off the floor

B. Seven sets of:
Snatch Pull + Power Snatch off Blocks (from knee height)
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
Then… every 40 seconds
1 rep @ 70-75% x 10 sets

C. Three sets of:
Barbell Front Rack Step Ups x 5 reps/leg
Rest 30 seconds between legs, 90 seconds between sets

*These are forward step ups; height should be just about at the knee

Assistance
D1. DB Curls x 10 x 3
D2. Weighted Back Extensions x 10 x 3
D3. Tricep Extensions (behind the neck, two hands on DB) x 10 x 3
D4. Active Hang on Pull-up Bar x 30 x 3

Conditioning
30 Minutes @ moderate effort:
Run 400 Meters
100 Meter Farmer’s Carry (24/16 kg/hand)
Row 300 Meters
100 Meter Front Rack Carry (24/16kg/hand)