TUESDAY

SPECIFIC PREP

Dynamic Stretch targeting Squat Snatch Mechanics 

SNATCH TECHNIQUE

5 Sets

FITNESS 

1 High Hang Squat Clean 

1 Hang Squat Clean 

Build in weight each set.

PERFORMANCE

1 High Hang Squat Snatch

1 Hang Squat Snatch

Build in weight each set.

CONDITIONING

AMRAP 9:

FITNESS

3 Squat Cleans 

3 Kipping Knees 2 Chest 

6 Squat Cleans

6  Kipping Knees 2 Chest 

9 Squat Cleans 

9  Kipping Knees 2 Chest 

PERFORMANCE

3 Squat Snatches 42.5/30  

3 Toes to Bar

6 Squat Snatches 42.5/30

6 Toes to Bar

9 Squat Snatches 42.5/30 

9 Toes to Bar

Continue to add (3) reps per round to each movement until the time cap is reached.

MIDLINE

2-3 Rounds 

20-10m Disc Drag scale to 10 Knee Tucks 

20 V-Snaps  

20 Slide Plank Rotations (L) 

20 Slide Plank Rotations (R)