0:30 sec on / 0:30 sec off
Wtd. Hip Bridges
3 Rounds through
1 Snatch Pull + 1 Low Hang Power Snatch + 1 Hang Power Snatch (Every 90 secsfor 8 sets)
0, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30
Work on good technique for the Snatch. Be aggressive in the pull and keeping the elbows high and back.
30 Bar Facing Burpees
25 Wall Balls
20 Box Jumps 24"/20"
Clean from the Blocks (over 8 sets build to a heavy double)
1.1 second clean must be within 15 secs.
The blocks should be set up so that the barbell is in the 3rd position (High Hang Position) This should be working speed under the bar and fast elbows.
accumulate 2 minutes of
Snatch Balance (5x3 @ Light to Moderate Weight)
Work on Speed under the bar and being aggressive on the punch. Hold a pause in the bottom of each rep to work on stabilizing in the bottom. Make sure your shoulders are active before you begin the punch up.
100/80 cal row