-Warm-up-
10 minutes:
Row 300 meters
10 push ups
5 minutes:
2 rounds:
5 cartwheels (per side)
5 pull ups
-Olympic Lifting-
A. Jerk skill transfer - Jerk Dip Squats 3x3
Complete on a 90 second clock.
B. Power clean- 5 @ 55%, 5 @ 63%, 5 @ 70%, 5 @ 77%, 5 @ 85%
( based off of last weeks heavy single)
Complete on a 2.5 minute clock.
Complete on a 2.5 minute clock.
-Conditioning-
C. 10-8-6-4-2 reps for time of:
Chest to Bar Pull ups
KB Snatch (each arm) 1.5/1 pood
Twelve minute time cap.
Twelve minute time cap.
-Cool down-
Banded shoulder stretches ( 2 rounds per side)
0:30 seconds Tricep/Arm across body
0:30 seconds Chest/Front Delt/Arm behind body
Post all results to comments:
Remember to sign up for the Snatch Seminars if interested! Limited spots available- get your spot reserved!
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