bkurlan: 5/1/17

A. Snatch Positional Work x 10 minutes (pick the position you'd like to work on and we will focus there). Pos 1/catch

B. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:

Minute 1 – Snatch Balance x 1 rep

Minute 2 – Hang Snatch x 1 rep

Minute 3 – Snatch x 1 rep

Perform all movements at 80-85% of your 1-RM Snatch. 115#

C. Snatch Pull x 3 reps @ 150# or higher rest 2:00 x 4

150#, 155#x2, 160#

D. Every 2:30 x 15 minutes (6 sets)

Front Squat

set 1 & 2 - 2 @ 80% 210

set 3 & 4 - 2 @ 85% 225

set 5 & 6 - 2 @ 90% 235

E. Barbell Hip Thrusts x 20 reps rest 1:00 x 3 sets (do this between 95#-135#)

all at 135#

EMOM x 10

10-15' Handstand Walk

Did 12', two longer lengths of mats?

21 Thrusters 65#

21 Pull-Ups

15 Thrusters 75#

15 Chest 2 Bar

9 Thrusters 95#

9 Bar MUs

rest 10 minutes x 2 sets

*setup 3 different bars*

6:03

5:23

Ripped for first time in months, woopsie

Finisher:

3 sets:

DB Alt. Curls x 20 reps (10/arm)

DB Roll Back to Extensions x 15-20 reps

DB Head Supported Row x 20 reps

DB Lateral Raise x 20 reps

rest 2 minutes

*do this as one big complex*

Done 5#x2, 7.5#x1

bkurlan