Grid Training 11.9.15

Day 1
1) Barbell Training
Hang Power Snatch: EMOM Starting @50% of your Max work up to a 3RM Hang Power Snatch that you can cycle quickly, true TNG. Add 5-10 lbs per minute. Once a max is found, Drop to 80% or the max and every 45 sec for 3 minutes 3 reps TNG hang Power Snatch.

Rest 5 min

2) Sport
Part 1
10-1 Front Squat 155/110, GHD sit-up
*Each round is for time, rest 1min between rounds. Score is total time.

Rest 10 min

Part 2
6 Rounds of
In 2 min complete
200m row, 10 DL @ 275/195, max effort Box Jump over 24”/20”
Rest 1 min
In 2 min complete
200m row, 10 DB Step ups 53lbs/35lbs @ 24”/20”, max effort Burpees
Rest 1 Min
*Note your time for completing row + DL & Row + Step Over



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