A. General
2 x
50’ Butt kicks
50’ High knees
2 sets
5/5 KB/DB Strict press
5/5 KB/DB windmills
10 RDL’s
5 Beat swings (RND 1)
5 Jumping pull ups/BMU (RND 2)
B. Mobility
PNF lat stretch on ground
5 repetitions
- 5 seconds contracting
- 5 seconds lengthening
C. Specific (Focus on reception)
6 btn snatch press (pressing from a lower position each rep until it turns into a sots press)
6 Snatch balance (receiving lower and lower each rep)
6 Tall snatch (receiving lower and lower each rep)
3 Snatch high pulls
3 tempo snatch
TC: 18 minutes
Score: Weight
Scaling options
Beginner:
6 x 2 @ technical weight
Intermediate & Perform
As written
5 rounds for time
15 Deadlifts 225/155 lbs
15 C2B pull ups
TC: 10 minutes
Score: Time
KG: 100/70
10 Deadlift @ 95/65 lbs
10 Jumping pull ups
Intermediate L1
15 Deadlifts @ 155/105 lbs
15 Jumping pull ups
Intermediate L2
15 Deadlifts @ 185/125 lbs
5-7 Pull ups
Perform
N/A
Bird dog + row
3 x 10/side
Rest 30 sec between sides and sets
Slow and controlled eccentric phase