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Friday 9/20

Snatch Technique

On the 1:30 x 5 Sets: 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch High Pull 1 Squat SnatchSets: 50-55-60-60-60% 1RM Snatch Gymnastic Skill + Snatch On the 1:30 x 7 Sets: 3 Toes to Bar 2 Bar Muscle-ups 1 Hang Squat Snatch 1 Squat Snatch

*Sets: 65-70-72-74-76-78-80% 1RM Snatch*

Gymnastic Conditioning 4 Supersets: 10 weighted Hanging Knee raise (hold DB or med ball between feet/legs) Max Strict Handstand Push-ups

Rest 1:30 Between Sets




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Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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