2 sets:5 inchworm to push-up + down dog10 PVC pass-throughs5 inchworm to push-up + down dog10 PVC around-the-worlds5 inchworm to push-up + down dog10 PVC snatch grip behind-the-neck presses
Hang power snatch | Progression7 high hang shrugs // Dip and drive with straight arms and THEN shrug the shoulders.7 hang muscle snatches // Open the hips with power and press the bar overhead.7 snatch drops // With the bar overhead, pick the feet up and DROP into a quarter squat.7 hang power snatches // Jump with a straight arm and punch overhead.Loading up | 3 sets:3 hang power snatches- Rest :60-:90 between sets.- Build to 40-45% of your best power snatch, or a weight that feels moderately light.
Hang Power Snatch (- RX -10 rounds:3 hang power snatches- Lift every 2:00.- Build in load if technique allows.- INTERMEDIATE -Same as Rx'd"- BEGINNER -Same as Rx'd)
Post-workout8 sets::20 plank hold:10 rest
Accumulate:1:00 cobra stretch:30 foam roll lats/side
Every 2:00 for 10 rounds:5-10 left-arm DB hang power snatches5-10 right-arm DB hang power snatches
10 sets for calories::30 bike at 60 RPMs:20 bike at 70 RPMs:10 bike at 80+ RPMs1:00 bike sub 60 RPMs- Use a C2 Bike, an Assault Bike, or an Echo Bike.- Try for 150 or more calories across the entire effort.