THURSDAY May 4 Written By David Koni SPECIFIC PREP S1. Broomstick Warmup Straight into barbell prep OLYMPIC LIFTING PERFORMANCE and FITNESS Power Snatch Ladder MIN 1-33 Tap and Go Power Snatch MIN 4-6 2 Tap and Go Power Snatch MIN 7-9 1 Power Snatch Scale to Power Cleans Ascend weight each min or every 3 mins CONDITIONING FITNESSOn the 4:00 x 5 Rounds9/6 Cal Airbike10 Barbell-Facing Burpees5 Power Cleans PERFORMANCEOn the 4:00 x 5 Rounds12/9 Cal Airbike10 Barbell-Facing Burpees5 Power Snatches 60/40Everyones workout starts on the air bike. Work in waves at the top of each min. Cal Airbike must be completed sub 1 min. David Koni
THURSDAY May 4 Written By David Koni SPECIFIC PREP S1. Broomstick Warmup Straight into barbell prep OLYMPIC LIFTING PERFORMANCE and FITNESS Power Snatch Ladder MIN 1-33 Tap and Go Power Snatch MIN 4-6 2 Tap and Go Power Snatch MIN 7-9 1 Power Snatch Scale to Power Cleans Ascend weight each min or every 3 mins CONDITIONING FITNESSOn the 4:00 x 5 Rounds9/6 Cal Airbike10 Barbell-Facing Burpees5 Power Cleans PERFORMANCEOn the 4:00 x 5 Rounds12/9 Cal Airbike10 Barbell-Facing Burpees5 Power Snatches 60/40Everyones workout starts on the air bike. Work in waves at the top of each min. Cal Airbike must be completed sub 1 min. David Koni
