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A. Snatch Prep

Behind Neck Snatch Grip Push Press x 3 reps

Overhead Squat w/ Pause x 3 reps

Hip Snatch x 3 reps

Snatch from Above knee x 3 reps

Snatch from Ground x 3-5 reps

B. Snatch + OHS (1+1) – 15 minutes to Build to Heavy Single or Technique Work

C. “Home Alone” 

0:00 – 10:00

21.15.9

Cals on Assault Bike  (Females 15/10/5)

Overhead Squat 95/65# **Scale up Option to 135/95#**

10:00 – 20:00

21.15.9

Cals on Assault Bike  (Females 15/10/5)

Kipping Pullups

D. Decompression

A. Snatch Prep

Behind Neck Snatch Grip Push Press x 3 reps

Overhead Squat w/ Pause x 3 reps

Hip Snatch x 3 reps

Snatch from Above knee x 3 reps

Snatch from Ground x 3-5 reps

B.  Four Sets:

Jumping Back Squat x 5 reps **Keep it Light here, Focus on Explosive 25-30% of BS**

Rest 20s

Wall Walk w/ 5s pause at top of each rep x 3-5 reps

Rest 20 seconds

Plank on Elbows x 30 seconds **Weighted**

Rest 60 – 90 seconds

C. “Home Alone” 

0:00 – 10:00

21.15.9

Cals on Assault Bike  (Females 15/10/5)

Goblet Squat

10:00 – 20:00

21.15.9

Cals on Assault Bike  (Females 15/10/5)

Kipping Pullups

D. DeCompression

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: