Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Banded Good Mornings
Group…
15 Leg swings
15 Dislocates
10 Trunk Twists
10 Good Mornings
10 OH PVC Squats
10 Matrix Turns
Review Snatch Positions
Strength and Skill:
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Take 16 Minutes to complete.
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
5 Strict Pull-Ups
10 Kettlebell Swings
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)
Mobility:
Banded Hip Distraction
Roll Posterior
Mash Quads
Mash Lats
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