PERFORMANCE/FITNESS 
A. Snatch lift off + Snatch Grip Deadlift Prep
Snatch Grip SL RDL x 3/leg
Snatch Grip RDL x 3 reps
Snatch lift off w/ pause x 5 reps
Snatch Grip Deadlift @13X1 x 5 reps
B.  Five Sets:
Snatch Lift off w/ pause above knee + Snatch Grip Deadlift @31X1 – (2+2) rest 60 seconds btw sets
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.  “Pick your Poison”
Choose 1
“Grace”
30 Clean & Jerk 135/95# for Time
OR
“Isabel”
30 Snatches 135/95# for Time
E. Decompression x 1-2/side
×
×

Cart