Warmup:
3:00 Blood Flow
+
2x
5 RBKS+ 5 KB Snatch + 5 KB Windmills e/s
10 Banded Good Mornings
10 Snatch Grip Jefferson Curls to shin (slow)
Barbell:
:30 Overhead Squat Hold
2x
5 Snatch High Pulls + 5 Muscle Snatch + 5 Snatch Balance
Snatch width grip Deadlifts
3 Sets
4 SWG Deadlifts
Stop and reset on each rep.
Barbell Complex
E 2 Mins for 8 Mins
1 Snatch + 1 Hang Snatch + 1 Power Snatch
Look to build up over the 4 sets
Conditioning
“Ham and cheese”
For time
In teams of two
Buy in 50 Synco Air squats
Then (divide up the work, one partner works at a time)
42-30-18
Power Snatches (95/65)
C2B Pull ups / Chin over bar pull ups
Cash out:
2 rds AFAP:
20 sit-ups
40 Russian Twist
*partner will hold a Plank
Intent: Intensity Level: Moderate to high. Moderate load. Weightlifting and gymnastics combo both working the posterior chain.
