WARM-UP
2:00 CARDIO OF CHOICE
INTO…
2 SETS
10 WRIST ROCKS (FINGERS POINTED FORWARD)
10 WRIST ROCKS (FINGERS POINTED BACKWARD)
10 SCAP PUSH-UPS
5 YOGA PUSH-UPS
5 HAND RELEASE PUSH-UPS
:20 HANDSTAND OR PIKE HOLD
INTO…
POINTS OF PERFORMANCE FOR THE POWER SNATCH
*ALL TO BE DONE ON COACHES CADENCE.
5 SNATCH GRIP RDL
5 SNATCH GRIP DEADLIFT
5 HANG MUSCLE SNATCH
5 BTN SNATCH GRIP PUSH PRESS
STRENGTH
EMOM X 10 MINUTES
1 POWER SNATCH
+
1 HANG POWER SNATCH
*START LIGHT AND BUILD TO A MODERATE+
WORKOUT
2 SETS
2-3-4-3-2
POWER SNATCH*
5-10-15-10-5
HAND RELEASE PUSH-UPS
-REST 2:00 B/T SETS-
*BB WEIGHT
95/65
105/75
115/85
135/95
(SCORE IS TOTAL TIME INCLUDING THE REST)
