SWOD Monday 03.09.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Tall Clean + Hang Clean (ATK) + Hang Clean (BTK) + Front Squat
*Using 50% of 1RM Power Clean

B. Every 2 minutes x 6 sets
Hang Squat Clean
*Sets 1-4 x 3 reps @ Build to a Heavy set of 3 for the Day.
*Set 5 x 3 reps @ 90% of “Heavy 3”
*Set 6 x 3 reps @ 85% of “Heavy 3”

C. 3 sets of:
Snatch Grip Pendlay Rows x 10 reps @ 50% of 1RM Snatch
– Rest 60 seconds –
Snatch Grip RDL x 10 reps @ 60% of 1RM Snatch +10-15lbs
– Rest 90 seconds –