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Warmup
3:00 Blood Flow
Into
10/10 Lateral steps
20 Banded Squats
15 glute bridges
5/5/5 s/a KB snatch + Windmil + OHS(press)
20 Banded Good Mornings
Barbell
10 Low Hang Snatch High Pulls
8 Low Hang Muscle Snatch
6 OHS
4 Low Hang Squat Snatch
Strength/ Skill
EMOM 10
Low Hang Squat Snatch + Hang Snatch
*speed is Key
Conditioning
EMOM 12:
- 10 Hang Power Snatch (95/65)
- 8 HSPU/ 14 HRPU
Intent: Intensity level: Moderate. Anaerobic capacity. Constant work, middle range duration. Moderate weight that should be moved quickly. The complex should be hard but doable within the minute.
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Warmup
3:00 blood Flow +
10-1 banded steps
Into:
20 KB Swings
15 Banded Good Mornings
20 banded Press
10 Glute bridges
Back Squat
4x8 (3 sec pause first 2 reps +6)
> superset
4x4 TGU
Upper Body
2 sets
10 Strict DB Press + :15 HS Hold + 8 Strict DB Press
10 Hollow Rocks + :30 Hollow Hold + 10 Hollow Rocks
15 Air Squats + :45 Wall Sit + 15 Air Squats
Core:
3 rounds:
:20 Barbell OH hold
:20 Dead Hang
:20 Glute Bridge
30 Banded Pull Aparts