Monday, August 1, 2016

John The Master

John The Master

With increasing loads for 15-20 minutes do:
 Basic: 3 Hang Power Snatch + 3 Overhead Squats
 Advanced: Barski Snatch (3 High Hang Squat Snatches, unbroken), then

For time:
10 Push Jerks (pick load or use 100% from Snatch work)
10 Chest To Bar Pull-ups
 8 Push Jerks
 8 Chest To Bar Pull-ups
  6 Push Jerks
  6 Chest To Bar Pull-ups
   4 Push Jerks
   4 Chest To Bar Pull-ups
    2 Push Jerks
    2 Chest To Bar Pull-ups

Extra: Bench Press 5-5-5-5-5 + 2 arm Bent Over Rows (KB or DB's) 5-5-5-5-5...