OLY BY GSPLAVILLEWYS
E2M for 12′ – 3 High Hang Squat Snatches @ 60-75%
Heavy Squat Snatch Isabel @ 75-80% RM
Snatch Pull – 3 x 3 @ 120%
Sott Press – 4 x 10
STRENGTH – DYNAMIC EFFORT
Banded Back Squat – 10 x 3 @ 70% + medium band – heavier than last week – rest 45sec
Banded Sumo Deadlift – 8 x 1 @ 80% + medium band – heavier than last week – rest 30-45sec
2KB Step Up on Box – 3 x 10
GHR – 3 x 8
Banded Seated Good Mornings – 50 reps
METCON
5 Rounds For Time
10 Deficit HSPU
15 Chest To Bar
20 2KB Snatches @ 20-20/12-12
ACCESSORY WORK
Cardio
5 x 500m Row + 20 Cal AirDyne – rest 1′
AEProgramming 