Oly
Snatchy Snatch
Work on technique and positioning
EMOM x 5 from the hang
Snatch pull (arms straight)
Snatch high pull
Muscle snatch
OHS
Power snatch
OHS
Then for time
9-6-3
A) on a running clock 12:00
Row for calories
@ minutes, 3, 6, 9, 12
10 tall plank toe touches
20 cross body mtn climbers
Oly
Clean Positional Work
EMOM x 5 Positional Complex:
1 Clean Pull
1 Low Hang Power Clean
1 Power Clean
directly into (on one continual clock)
Primer aka warm up
2x banded shoulders
10 pass throughs
10 pull aparts
10 flies
10 upright row
10 press
200m run
Then
Pre Fatigue
2 Rounds
500m Row
20 BB Hollow Rocks
20 BB Tall Kneeling Press
20 Hollow Body BB Floor Press
20 BB Skull Crushers
20 tall kneeling press outs
Primer
60 aerobic (last :10 harder effort)
2x
8/8 single arm kb hang muscle clean
8/8 hanging oblique raises
60 aerobic (last :10 harder effort)
Primer
2x
:90 aerobic
10/10 banded palof press with rotation
15 SL tib raise
15 calf raises
Primer 2x
Lateral banded walks rig length/back
5/5 reverse lunge
10 DB (light) ham curls
Primer to Core Work
3x
:60 bike/row/VC
6/6 kb pull through
6/6 Turkish sit up
6/6 L sit db press
Then
3x
8-10 rower pike ups
10/10 hanging oblique twists