a. Olympic Weight Lifting
In Exactly 15 min build a heavy 3 Position Full Snatch (Hang/midthigh/Bottom) You can rest 10-5 sec petween position if you want
Then reduce weight 5-10kg and Emom x 4
2 Hang Snatches from mid thight
b.Strength/Skill
3 rnds of
1.Medium to Heavy 3rm Back Squat
Rest 60 sec
2. Heavy 3rm Pull ups
Rest 60 sec
C. Conditioning
In Exactly 15 min build a heavy 3 Position Full Snatch (Hang/midthigh/Bottom) You can rest 10-5 sec petween position if you want
Then reduce weight 5-10kg and Emom x 4
2 Hang Snatches from mid thight
b.Strength/Skill
3 rnds of
1.Medium to Heavy 3rm Back Squat
Rest 60 sec
2. Heavy 3rm Pull ups
Rest 60 sec
C. Conditioning
The Athlete Games 2016 - Qualifier 1
D. Accessory work
3-4 x 20 reps of Hyperextensions with body weight
90 sec accumulate Hollow hold
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