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A. Low hang snatch (1″ off floor) – Work up to a heavy set of 2.

B. Snatch pulls – 3×2@105-110% of A. Focus on pulling smoothly off the floor, and accelerating from the power position.

C. 3 sets of each of the following movements. There is a rep range, so try to get as many as you can with good form and stop there.

5-12 reps of side-to-side push-ups (lower down to just off the floor, shift to one side, the other side, back to the centre, and back up)

5-12 swing sets (on parallettes or two dumbbells). Add a tuck swing if these are easy. Keep the shoulders back and down.

Max effort 1 1/4 ring rows.