A. General
400m run
15/15' Banded Monster Walk
10/10 Dynamic hip to lat slide stretch
B. Specific Squat
2 sets
- 15/15 lateral banded walk
- 5/5 single leg glute bridge
- 5 jumping squat
C. Specific Snatch
- 5 Hang power Snatch
- 5 Hang squat snatch
- 5 Low hang squat snatch
- 5 Full squat snatch
- Ramp up Snatch & Warm up TTB
Score: Weight
TC: 18 minutes
Scaling Options
Beginner
5-7 x 2 @ 3.1.0.1
Intermediate
As written
AMRAP 10minutes
5 Squat Snatch @ 70%
10 TTB
Score: Rounds & Reps
TC: 10 mins
5 Snatch
10 Sit Ups
Intermediate L1
10 Swinging knee raise
Intermediate L2
5 TTB
Perform
EMOM 10
Min 1- 5 Snatch @ 70-75%
Min 2- 10 GHD sit-ups
3 sets
10 Hollow up
30 sec Hollow body rocks
30 sec Hollow body hold
Rest 30-60 seconds