Strength and Conditioning South Jersey

Strength 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) #workoutoftheday