Wednesday 090314

Skill

High Hang Snatch (super light)

Strength and Conditioning

A. Barbell

  • Power Clean and Push Jerk-Heavy Singles, Heavy but Crisp (10 min)

B. 3 Sets

  • 5 High Box Jumps (10 Moderate)
  • 20 KB Swings (Am)
  • Rest :30

C. 15-12-9

  • High Hang Snatch
  • Ring Rows (Elevate Feet if Nec.)

Competitor’s Guidance

  • Pre-Work: High Hang Snatch 3 x 4, Mid Hang Snatch 5 x 2
  • B. 40/30”, 70/53
  • C. 115/75
  • Post-Work: Practice Rope Climbing

 

 

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