A) Warm-up
Grab a PVC and complete:
10 Pass Thru
10 Around the World
Grab an a barbell and complete:
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Hang Power Snatch Below the Knee
*Rest + add light weight
Complete 3 Hang Power Snatch below Knee
*Add light weight
Complete Hang Power Snatch below Knee
B) Mobility
Wallslides
20 Total Reps
C) Strength
Hang Power Snatch below Knee: 5 x 3 @70%. Rest 90s.
– Intermediate: Light for all sets
– Beginner: Snatch Grip Push Press, 5 x 5 at a moderate weight for all sets.
*Hang Power Snatch Below Knee Note: This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count then initiating your first rep. After the first rep repeat 2 more times. ”
D) Conditioning
“Pattycake”
For time:
21-15-9
KBS (53, 35)
Burpees
Push Press (135, 95)
L3: (115, 75)
L2: (45, 25) (95, 65)
L1: (35, 25 Russian Swings) (65, 35)
10:00 Cap
E) Extra Credit
Accumulate:
50 Banded Pull-aparts behind the neck
50 Bent-over rear lateral raises (light)