GENERAL PHYSICAL PREPARATION
WARM UP
3 Muscle Snatch
3 OHS
10 Wall Slides with a band
3 OHS
10 Wall Slides with a band
Rest 20s
3 Hang Power Snatch
3 OHS
10 Wallslides with a band
Add light weight to the barbell:
3 Hang Power Snatch
3 Power Snatch
STRENGTH/SKILL
Hang Power Snatch (6X3)
*@70% or moderate weight
*Rest 90s
*Beginner: Technique work with empty bar or light weight
*Rest 90s
*Beginner: Technique work with empty bar or light weight
METABOLIC CONDITIONING
Up The Wall (AMRAP – Rounds and Reps)
AMRAP 11
3 Strict Pull Ups
10 T2B
15 Power Snatch (75/55) (55/35)
3 Strict Pull Ups
10 T2B
15 Power Snatch (75/55) (55/35)