30.12.15

A. Warm up 10 Min Muscle Snatch +snatch sot Press + Shoulder Symmetry activation

B. Olympic Weight Lifting

 In 10 min quickly build a heavy 3 position Snatch

1. Hang Squat Clean
2. Below Knee
3. From Ground

C.Strength/ Skill

3 sets of :

1. Strict Toes to bar 5 reps

2. Snatch Balance 3 reps

Rest as needed between sets

Then for Time 

In pairs of 2

100 Toes to bar + 100 OHS (50% of Snatch Balance)

i.e. Athlete 1 does 10 toes to bar, then athlete 2 does 10 toes to bar......

D. Conditioning

On the 2 nd minute x 6 sets

15 Swings

  3 Ring Muscle ups or 6 Ring Dips

  6 Power Snatch (60/45-40kg)

*In case you don't finish in 90 sec reduce weight 

E. Core work

4 super sets of

45 sec Hollow Hold paired with 20 reps of  Renegade Rows (https://www.youtube.com/watch?v=PJpTBj4ilZw) 17.5kg-15kg / 15kg-10kg. Rest as Needed Between sets

F. Aerobic Pace <150bpm

12 min of  Run or Row