snatch pull + power snatch practice

14' AMRAP
3 power snatch @40/25kg
6 lateral burpee over the bar
9 cal row

EMOM x 16 (45 sec work/15 sec rest)

1: AMRAP: Echo/Ski/Row
2: AMRAP: Double DB Hang Squat Clean Thrusters
3: AMRAP: Lateral Burpees over the DB’s
4: Rest

200m run
10 push ups
20 walking lunges with kb's or db's
200m run
15 burpee broad jumps
20 box step ups

The Olympic lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport. Practicing the snatch teaches one to apply force to muscle groups in proper sequence — i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object, as is commonly required in nearly all sports.

In team of 2
10 Rounds for time /YGIG/
time cap: 40 min
1-5 rnd:
500 m Row
40 Air squat
30 KB USA swing@24/16kg
right into
6-10 rnd:
500 m Row
40 ABmat sit up
30 KB SDLHP@24/16kg

Push And Pull

4 Rounds For Quality:

• 4-8x Commando Pull Ups
• 10/10x DB Bench Press (Alternating)
• 20-30x Banded Tricep Ext.

*Rest as needed

4 x 8 reps

Go every 2:30

Shoulder press 5x5 reps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5each ATYs w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets-

Shoulder press 4x6 reps