With an empty bar or PVC
4 Hang snatch pulls
4 Hang power snatches
4 Snatches (mid-shin)
A. Strength: Snatches
5 minutes to warm up
B. Conditioning: (12:00)
Every 3:00 x 4
6 Power Snatches (155/105)
15 Cal Row/Bike
Rest for the time remaining in each round.
Record every round's time. Goal is to go fast.
Weight of power snatch should be a weight you can hit for at least 5 unbroken and should not exceed 85% of your 1RM power snatch. Rounds should take about 2:00 (or less) - giving you approx 2:1 work to rest.
Extra Credit 1: Planks/Hollowrocks
5 x 1 min on / 1 min off - add weight if possible. (Imagine how strong your core would be if you did this every time it was programmed.... Start today so your future-self can be that strong.)
Finish with 100 Hollowrocks
Extra Credit 2: Double unders
If you have double unders complete 5-6 x 50.
Go unbroken if possible. Rest as needed between sets. Focus on getting these consistent.
If you don't have dubs: 5-10 minutes of double under practice. If you are good at singles...awesome!! Work on doubles! If you're not good at singles work on those.
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