Written by Jonathan
Warm Up:
line drills; Burgener-style
Skill:
4′, shoulder-opening stretches, then:
10 reps, heaving snatch balance, 2″ pause at bottom
10 reps, snatch balance, one-and-a-quarter squat/rep
Snatch balance:
10 sets, between 2-4 attempts per set:
snatch balance, 60″ between sets.
Skill Option:
Superset:
A. kettlebell sit-up x15
B. kettlebell swing x15 (russian, focus on hip speed)
C. sotts’ press, 8-10 each side
D. goblet squat, 15 reps
30″ between each exercise; 1′ at the end of each superset. Repeat 3x
CapTest 3
10′ clock:
4′ to find a heavy snatch
3′ for AMRAP power snatch, 1/2 bodyweight
2′ for AMRAP overhead squat, 1/2 bodyweight
1′ for AMRAP bent over row, 1/2 bodyweight (round back=no rep+mandatory 10″ penalty)
Option 2:
10′ row, for cals
