A. Warm up using Muscle Snatch 3-4 sets x 3 reps
B. Barbell Cycling
Emom x 7
Power Snatch touch and go 2-3 reps @ 70%
C. Skill
4 rnds of
30 sec work handstnad walk or practise walking against wall
30 sec rest
30 sec Pistols alternate (try with weights)
30 sec rest
D. Conditioning
Amrap 12 min
30 jump over Box
15 Hang power clean (70-60kg/50kg-30kg)
2 Rope Climbs 1 legless + 1 with legs
E. Accessory work
3 sets of weighted hyperextensions x 8-10 reps slow reps
3 sets of weighted wind mill 5 reps at each side go easy on these ( https://www.youtube.com/watch?v=ITSmgn_BQgY )
B. Barbell Cycling
Emom x 7
Power Snatch touch and go 2-3 reps @ 70%
C. Skill
4 rnds of
30 sec work handstnad walk or practise walking against wall
30 sec rest
30 sec Pistols alternate (try with weights)
30 sec rest
D. Conditioning
Amrap 12 min
30 jump over Box
15 Hang power clean (70-60kg/50kg-30kg)
2 Rope Climbs 1 legless + 1 with legs
E. Accessory work
3 sets of weighted hyperextensions x 8-10 reps slow reps
3 sets of weighted wind mill 5 reps at each side go easy on these ( https://www.youtube.com/watch?v=ITSmgn_BQgY )
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