Strength and Conditioning South Jersey


Hang Snatch (5 x 3 > 75% of 1 rep max snatch)

-2 second pause above knee -Attempt slightly more load than last snatch session - Max out this week -Frog Hip Thrust mobilization x 5/side

Metcon (3 Rounds for reps)

3 total rounds of: 60 seconds ON - 60 seconds OFF (18 total minutes) 1 minutes ON - AMRAP of: Max double unders Max wall balls Max russian kettlebell swings 1 minutes OFF: Light Job(get heart rate down prior to next set), attempt to maintain the same number of rounds and reps for each AMRAP ***Minute 1 is max double unders followed by 1 minute of a light jog. Minute 3 begins max wallballs followed by 1 minute of light jogging. Minute 5 begins kettlebell swings etc… Repeat for 3 rounds (18 total minutes) Score is best rep count for each exercise

Extra Work

a: Dumbbell Biceps Curl (3x8 tempo 20X0)

-Standing with palms up

b: Kick to freestanding handstand hold (3x5 kicks)

-hold for 5 seconds at the top -use assistance if needed

c: Power Snatch Hip (3x3)


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