3 - Position Snatch (High Hang - Hang - Floor)

2 x (1+1+1) x 70%, 3 x (1+1+1) x 75%

Snatch Pull

5 x 5 x 93%

Snatch Grip Push Press

5 x 5 x 75%

Good Morning

3 x 8 x 30% (% of back squat)

3 sets:

15 KB swing
15 Sit Ups

1.) Muscle clean + front squat + press in jerk 4x 3+3+3
2.) Clean 7 x 2
3.) Clean pull 4 x 3
4.) Front squat + box jump
5 x 3 +1
5.) Good morning 3 x 5

For time:

• Row 300 meters
• 20 push presses
• Row 300 meters
• 15 push presses
• Row 300 meters
• 10 push presses
• Row 300 meters
• 5 push presses

♀ 95 lb. ♂135 lb.

3 - Position Clean (High Hang - Hang - Floor)

2 x (1+1+1) x 70%, 3 x (1+1+1) x 75%

Power Jerk + Jerk

2 x (1+2) x 70%, 3 x (1+2) x 75%

Snatch Deadlift

2 x 7 x 100%, 3 x 5 x 100%

Front Squat

1 x 6 x 65%, 1 x 6 x 70%, 1 x 5 x 75%, 2 x 3 x 80%

WOD
3rds
8+8 OH/goblet lunge
10x squat jump
rest 90s btw rds
+
3rds
8+8 single leg romanian DL
15-30s side plank/side
rest 90s btw rds

5 RFT
20/16 cal row
12 DB box step overs 50/35
4 devils press

*sub 16/12 cal bike

3:00 easy bike, row or run

10 passthroughs

Snatch grip barbell warm up (3-5 reps)
- deadlift
- hang snatch
- OHS
- Power snatch

3 position snatch (floor, below knee, above knee)
Every 1:30 x 7
Min 1-2: 50% (2 sets)
Min 3-4: 60% (2 sets)
Min 5-7: 70% (3 sets)

Every min for 24 minutes (6 rounds)
min 1 - Air bike x 12/10 calories
min 2 - double unders x 40-50 reps (max 40s work)
min 3 - wall ball shots x 12-15 reps @20/14 lbs
min 4 - rest
perform this workout with 80% effort, yesterday was rough day so today we dont want to push all out.

On air bike, give first few seconds a bit "sprint" then settle to mod/fast pace
try to get double unders unbroken, you should have about 15-20 seconds rest before starting them
wall ball unbroken sets and you can use that "butterfly swing" on hands on each rep to relax your shoudlers

Strength

Snatch pull 3*3

Behind neck (snatch grip) press 3*5

Workout

3-5 rounds

1 min max cal erg
1 min max burpees
1 min max single/ double unders
1 min rest

Kipping HSPU Practice