November 16, 2016
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Intermediate
Strength:
Snatch complex – 5 x 2
2 Snatch to bottom hold
2 Snatch balance
2 High hang snatch
Muscular Endurance:
4 Rounds –
Supinated pull-up hold x 15 seconds
Handstand hold x 30 seconds
Plank hold x 1 minute
Metabolic Conditioning:
Complete the following for time –
50 Push-ups
100 Sit-ups
150 Squats
Beginner
Strength:
Snatch technique
Hang power snatch – 6 x 6
Muscular Endurance:
3 Rounds –
Supinated pull-up hold x 10 seconds
Plyobox pike hold x 25 seconds
Plank hold x 40 seconds
Metabolic Conditioning:
30 Push-ups
60 Sit-ups
90 Squats
