Weightlifting
Snatch grip Push press+ 2 Heaving Snatch Balance (@70% of 1RM Snatch x1 x4 )
From the rack
• Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
• Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
(15min)
4 rounds of
1 Snatch grip push press BTN + 2 Heaving snatch balance @ 70%
4 rounds of
1 Snatch grip push press BTN + 2 Heaving snatch balance @ 70%
Snatch Grip Deadlift (@90% of 1RM snatch x5x4)
(15min)
Work from a 3-4 inch deficit
4 Rounds of 5 reps of Snatch grip DLs
Work from a 3-4 inch deficit
4 Rounds of 5 reps of Snatch grip DLs
Metcon
Metcon (Time)
For time,
21-15-9 reps of
Push press 95/65
HSPU
Push-ups
21-15-9 reps of
Push press 95/65
HSPU
Push-ups
(11min)
Handstand kicks for HSPUs if you don’t have HSPUs.
Handstand kicks for HSPUs if you don’t have HSPUs.
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