With an empty bar or PVC:
4 Hang snatch pulls
4 Hang power snatches
4 Snatch Balances
4 Snatches (mid-shin)
5 minutes to warm up to opening weight, then
EMOTM 12: 1 Hang Snatch + 1 Snatch
1-4: @70% of your 1RM
5-8: @75% of your 1RM
9-12: Climb each minute to a heavy double. Both lifts must be successful in order to add weight for the next set.
Record your heaviest Double. Record other weights in comments.
We are recording rounds + reps. The 2s are a round, the 4s are a round, etc.
Scale Snatches with: weight, reps, or OHSs
Scale dips with: HR Push Ups, banded dips, bench dips or feet on bench dips
Extra Credit: Open Prep: Handstand Push-ups (10:00-15:00 Practice)
Work on a making this movement better.
This might mean working on
- kicking up to a head stand
- kicking up to a hand stand
- Shortened ROM HSPUs
- Paralette HSPUs
- HS Walks
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