6/25/2014 Core Time…Snatch/BS/Glute

Fitness

A. 5×5 Hang Power Snatch 75/55 and UP

B. 4 RFT-20min CAP

50 Double Unders/150 Singles

40 Flutterkicks (1ct Plate Pressed if Possible)

30 Abmat Situp

20 Floor Presses 45/35/25/15

10 Pushups

Competition

A. Power Snatch, Build to a tough Single

B. Back Squat @ 40X1 5 reps @ 70% x 5 sets, 3 min

C. Glute Ham Raises @ 30X0, 8-10 reps x 4 sets, 2 min

D. Airdyne, or ROW 20 sec @ 90% 40 sec EZ x 10 sets

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