Snatch technique

Build up to a heavy power snatch single in 8 min

15 min AMRAP:

– 6 power snatches (95/65)

– 8 HR pushups

– 10 weighted situps (25/10)

– 20 squats

Warm-up with 6 minutes of handstands or handstand progressions

“Tomfoolery”

AMRAP in 15 min of:

– 12  box jumps (24’/20′)
– 20 sumo deadlift high pulls w/kettlebell (24kg/16kg)
– 8 push presses w/kettlebell in left hand
– 8 push presses w/kettlebell in right hand

Push Press 3-3-3-3-3

Back squat 7×2

5 rounds for time:

– 6 ground to overhead (135/95)

– 8 toes to bar

– 10 lateral squat jumps

rest 3 min, record total time

Mobility: shoulder focus

Technique work: OHS, SDLHP

21-15-9

– Overhead squat (95/65)

– Sumo deadlift high-pull

Surprise after-party

3 sets:

– 8 tough Hang Power Cleans (focus on hip extension)

– 8 Toes to Bar

rest 2 min

4 sets:

– 10 tough KBS

– 10 burpees AFAP

– sprint 100m

rest 3 min

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-5 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds;
and then,
For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups
…
1 Wall Ball Shot
1 Pull-Up

3 rounds of:

Clean pulls x 10 @ 21×1

Rest 90 seconds

Rings dips x max reps

Rest 90 seconds

then…