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