Warm up: 300 m row/400 m run; 3 x 10 banded pass thrus, 20 s hs hold, 10 kb/db swings, 10 hollow rocks
Mobility: Burgener Warm Up
Skill Focus: Snatch High Pull & Hang Power Snatch
Warm up and build to a. . .
Levels 2 & 3
1 snatch pull + 2 hps EMOM for 10 min @ 60-70%
Level 1 3 hps (form!)
Level 3
3 ring or bar muscle ups (ring is encouraged if you have them)
10 Russian kb swings 70#/53#
20 hollow rocks
Level 2
10 hspu
10 russian kb/db swings 50-55#/35-40#
20 hollow rocks
5 RFT
Level 1
10 mod hspu or 5 strict db press
10 Russian swings
20 mod hollow rocks
5 RFT
Post snatch weight used and time for score
Mobility: Burgener Warm Up
Skill Focus: Snatch High Pull & Hang Power Snatch
Warm up and build to a. . .
Levels 2 & 3
1 snatch pull + 2 hps EMOM for 10 min @ 60-70%
Level 1 3 hps (form!)
Level 3
3 ring or bar muscle ups (ring is encouraged if you have them)
10 Russian kb swings 70#/53#
20 hollow rocks
Level 2
10 hspu
10 russian kb/db swings 50-55#/35-40#
20 hollow rocks
5 RFT
Level 1
10 mod hspu or 5 strict db press
10 Russian swings
20 mod hollow rocks
5 RFT
Post snatch weight used and time for score
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