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
10 Weighted Bench Supported Hip Thrusts, pick weught
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