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COMPETITION - Fr 12.08.21

Perfect for Athletes who need more than a regular programming.


1. Snatch

Work up to a heavy single

A. High Hang Squat Snatch (pocket)

B. Hang Squat Snatch (above knees)

C. Low Squat Snatch (below knees)

D. Floating Squat Snatch (5cm off ground)


2. Strength

Work up to a heavy tripple

A. Snatch Grip behind the neck Push Press

B. Snatch Pull from the ground


3. Gymnastics

For time:

20 unbroken C2B Pull ups

10 unbroken Pistols on left Leg

10 unbroken Pistols on right Leg

10 unbroken C2B pull ups

5 unbroken Pistols on left Leg

5 unbroken Pistols on right Leg


If you are not able to do unbroken do as less sets as pos.


Scale:

C2B: Kipping or Butterfly Pull Up


4. Conditioning

AMRAP 15:

5 Power Snatch, 60/40kg

10 TTB

15 Box Jump Overs, 60/50cm


5. Mid Line Accessory Work

10 Rounds NOT for time of:

20s Hollow Hold

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