February 12, 2017
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Intermediate
Strength:
Snatch technique, then
Snatch complex – 6 x 3
Hip bang
High pull
Muscle snatch
Snatch press
Overhead pause squat
*Focus on technique in preparation for Tuesdays max lifts which include the snatch. Use a light weight.
Metabolic conditioning:
3 Rounds with a battle rope –
30 Seconds alternating waves
30 Seconds hip toss
30 Seconds stage coach
30 Seconds side-to-side waves
Beginner
Strength:
Snatch technique, then
Snatch complex – 5 x 5
Hip bang
High pull
Muscle snatch
Power snatch
*Focus on technique in preparation for Tuesdays max lifts which include the snatch. Use a light weight.
Metabolic conditioning:
3 Rounds with a battle rope –
20 Seconds alternating waves
20 Seconds hip toss
20 Seconds stage coach
20 Seconds side-to-side waves
