FRIDAY Jul 2 Written By David Koni SPECIFIC PREP S1. Dynamic Stretch 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 CONDITIONING FITNESS On the 3:00 x 3 Rounds8 Kipping Knees 2 Chest 7 KB Swings 6 Front Squats 5 Burpee Bar Hops On the 3:00 x 3 Rounds5 Burpee Bar Hops 6 Front Squats 7 KB Swings 8 Kipping Knees 2 Chest PERFORMANCEOn the 3:00 x 3 Rounds9 T2B 8 KB Swings 7 Front Squats 6 Burpee Bar Hops On the 3:00 x 3 Rounds6 Burpee Bar Hops 7 Front Squats 8 KB Swings 9 T2B MIDLINE3 Rounds 10 disc Body Saws 10 V-Snaps David Koni
FRIDAY Jul 2 Written By David Koni SPECIFIC PREP S1. Dynamic Stretch 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 CONDITIONING FITNESS On the 3:00 x 3 Rounds8 Kipping Knees 2 Chest 7 KB Swings 6 Front Squats 5 Burpee Bar Hops On the 3:00 x 3 Rounds5 Burpee Bar Hops 6 Front Squats 7 KB Swings 8 Kipping Knees 2 Chest PERFORMANCEOn the 3:00 x 3 Rounds9 T2B 8 KB Swings 7 Front Squats 6 Burpee Bar Hops On the 3:00 x 3 Rounds6 Burpee Bar Hops 7 Front Squats 8 KB Swings 9 T2B MIDLINE3 Rounds 10 disc Body Saws 10 V-Snaps David Koni
