PERFORMANCE
A. Snatch Prep
Overhead Active Shoulders x 3 reps
Shrug Sequence x 1
- Shrug x 3 reps.
- Toes + Shrug x 3 reps
- 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) – 14 minutes to Complete the following
2@50%,
2@60%,
1×4-6@70%
1×4-6@80%
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
- Strict Muscle up x 1 – 5 reps
- Strict Chest to Bar Pullup or Strict Pullup w/ pause highest point x 2-10 reps
- Ring Pullup w/ pause highest point x 2-10 reps
- Ring Row @3030 x 6-8 reps
Strict Pushing Options
- Strict HSPU x 2-5 reps
- Dips x 2-5 reps
- Pushups x 3-10 reps**
- Stomach or Back to Wall Handstand Hold
D. “Making Strides”
Complete as many rounds and reps as possible in 12 minutes
18 Dumbbell Front Rack Reverse Lunge alternating legs 50/35# per hand
12 Toes to Bar
6 Wall Climb
E. Decompression x 1-2/side
FITNESS
A. Snatch Prep
Overhead Active Shoulders x 3 reps
Shrug Sequence x 1
- Shrug x 3 reps.
- Toes + Shrug x 3 reps
- 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)- 14 minutes to Complete the following
2@50%,
2@60%,
1×4-6@70%
1×4-6@80%
**If this movement is Still New – Perform the Following for Technique Development
During Minutes 0 – 5 perform 3 reps
During Minutes 6 – 10 perform 2 reps
During Minutes 11 – 14 perform 1 reps
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
- Strict Muscle up x 1 – 5 reps
- Strict Chest to Bar Pullup or Strict Pullup w/ pause highest point x 2-10 reps
- Ring Pullup w/ pause highest point x 2-10 reps
- Ring Row @3030 x 6-8 reps
Strict Pushing Options
- Strict HSPU x 2-5 reps
- Dips x 2-5 reps
- Pushups x 3-10 reps**
- Stomach or Back to Wall Handstand Hold
D. “Making Strides”
Complete as many rounds and reps as possible in 12 minutes
18 Dumbbell Front Rack Reverse Lunge alternating legs 50/35# per hand
12 Toes to Bar
6 Wall Climb
E. DeCompression x 1-2/side