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Warm Up

Frankenstein Walk length of Rig

Power jumps length of rig

10 Air Squats

Power Snatch progression (HP, HP knee, PS) x3 45/35

Good Mornings x10

Back Squat with Bar x 10

 

A) Power Snatch (13 mins)

3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%

then

5×1 to build to a heavy single

 

B) Conditioning (10 min Cap)

30 Power Snatches for time (135/95)

 

C) Back Squat

2 Rounds (every 2 mins)

5 Reps @ 78%

3 Reps @ 82%

1 Rep @ 86%

 

Accessory Work

Gymnastics Work to establish Muscle ups/Bar Muscle ups/or unassisted ring dips

*this skill will be in the open.

 



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