12.11.19

RSVP for Saturday here.

A. Warm Up

Row 8 minutes easy

Every two minutes get off and perform:

1 Muscle Snatch

1 Hang Power Snatch

2 Broad Jumps

3 Tuck Jumps

*keep loads light, warm up in nature

B. Strength

B1. Snatch Complex

6 sets @ 70-80%

1 Snatch Lift Off (hold 3 sec at knee)

1 Slow Pull Power Snatch (3 second pull to knee)

1 Segment Power Snatch

B2. Supinated Snatch Deadlift

3 sets of 5 reps @ 2121 Tempo

*focus on keeping lats engaged

C. Conditioning

21-15-9-3

Abmat Sit Ups

30m KB Farmer Carry 53/35

*Every 6m perform 3 Deadlift for total of 15

**focus on keeping hips on the ground during sit ups

*coaches challenge GHD Sit Ups & 70/53 KB

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