PERFORMANCE 
A. Snatch Prep
Overhead Active Shoulders x 3 reps
Shrug Sequence x 1
  1. Shrug x 3 reps.
  2. Toes + Shrug x 3 reps
  3. Toes + Shrug + Arms to Hi Pull x 3 reps
Hip Muscle Snatch x 3 reps
Muscle Snatch from above knee x 3 reps
Muscle Snatch from Ground x 3 reps
B.  Power Snatch + Hip Squat Snatch (1+1) x Every 90 seconds x 8 sets (12 minutes)
Set #1 – 2 x 3 reps
Set #3 – 5 x 2 reps
Set #6 – 8 x 1 rep
C. Gymnastics Strength Work – Choose a Different Option or Tougher Progression this Cycle 
Three Sets
Strict Pulling of Choice
Strict Pushing of Choice
**Strict Pulling Options
  1. Strict Muscle up x 1 – 5 reps
  2. Strict Chest to Bar Pullup or Strict Pullup w/ pause highest point  x 2-10 reps
  3. Ring Pullup w/ pause highest point  x 2-10 reps
  4. Ring Row @3030 x 6-8 reps
Strict Pushing Options
  1. Strict HSPU  x 2-5 reps
  2. Dips x 2-5 reps
  3. Pushups x 3-10 reps**
  4. Stomach or Back to Wall Handstand Hold 
D. “Shin Guard” 
Complete as many rounds and reps as possible in 7 minutes
1 Back Squat 225/155#
1 Rope Climb w/ legs
2 Back Squat 225/155#
2 Rope Climb w/ legs
3 Back Squat 225/155#
3 Rope Climb w/ legs
etc…
**Scaling Option for Rope Climb 
1 Rope Climb = 3 Ring Rows From Straps** 
E. Decompression x 1-2/side
FITNESS
A. Snatch Prep
Overhead Active Shoulders x 3 reps
Shrug Sequence x 1
  1. Shrug x 3 reps.
  2. Toes + Shrug x 3 reps
  3. Toes + Shrug + Arms to Hi Pull x 3 reps
Hip Muscle Snatch x 3 reps
Muscle Snatch from above knee x 3 reps
Muscle Snatch from Ground x 3 reps
B. Snatch Hi Pull from above knee + Muscle Snatch from above knee (1+1) x Every 90 seconds x 8 sets (12 minutes)
Set #1 – 2 x 3 reps
Set #3 – 5 x 2 reps
Set #6 – 8 x 1 rep
C. Gymnastics Strength Work – Choose a Different Option or Tougher Progression this Cycle
Three Sets
Strict Pulling of Choice
Strict Pushing of Choice
**Strict Pulling Options
  1. Strict Muscle up x 1 – 5 reps
  2. Strict Chest to Bar Pullup or Strict Pullup w/ pause highest point  x 2-10 reps
  3. Ring Pullup w/ pause highest point  x 2-10 reps
  4. Ring Row @3030 x 6-8 reps
Strict Pushing Options
  1. Strict HSPU  x 2-5 reps
  2. Dips x 2-5 reps
  3. Pushups x 3-10 reps**
  4. Stomach or Back to Wall Handstand Hold
 
D. “Shin Guard” 
Complete as many rounds and reps as possible in 7 minutes
1 Back Squat 225/155#
1 Rope Climb w/ legs
2 Back Squat 225/155#
2 Rope Climb w/ legs
3 Back Squat 225/155#
3 Rope Climb w/ legs
etc…
**Scaling Option for Rope Climb
1 Rope Climb = 3 Ring Rows From Straps**
E. DeCompression x 1-2/side
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