Training 8/4

Women

Warm up A.

A. Hang Snatch 8×2@70-75% w/ 90 sec rest

B.
Split Jerk (Alternate Legs)
8×1+1 (3 sec ISO)@70-75% w/ 90secs Rest

C.  DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.
2 Rounds
1500m Row@TP
10 HSPU
20/alt Pistols
3 min rest

or

4 Rounds
500m Row @TP
6 HSPU
10/alt Pistols
30 DU
1 min rest

Men

Warm up A.

A. Clean 8×2@70-75% w/ 90 sec rest

B. BTN Push/Split  Jerk 8×2@70-75% w/ 90secs Rest

C.  DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.
2 Rounds
1500m Row@TP
10 Strict HSPU
20/alt Pistols
3 min rest

or

4 Rounds
500m Row @TP
6 Strict HSPU
10/alt Pistols
30 DU
1 min rest