12.4.19
A. Warm Up
Bike for 8 minutes
Every 2 minutes get off and perform (4 sets)
3 Muscle Snatch (light)
3 Box Jumps (land tall)
10 second sprint
B. Strength
B1. Snatch Complex
6 sets of the following complex
1 Snatch High Pull
1 Slow Pull Power Snatch (3 seconds to knee)
1 Power Snatch
70-80% of 1RM Power Snatch
*If you need to reset quickly in between lifts thats ok
B2. Supinated Snatch Grip Deadlift
3 sets of 6 reps @ 2121 Tempo
C. Conditioning
3 rounds for time of:
21/18 cal row
21 American Kettlebell Swings 70/53
21 Anchored Feet Sit Ups (hands behind head)
D. Accessory
GHD Hip Extensions or Single Leg GHD Hip Extensions @ 30X0 Tempo