Intermediate
Skill:
Complete the snatch warm up:
2 Rounds:
10 snatch deadlifts
5 Strict high pulls
5 Hip drive high pulls
5 Robotic muscle snatches
5 Muscle snatches
5 Power snatches
7 Overhead squats
Then,
Spend 5 min working on handstands
Strength:
3 rounds –
10 Front squats
10 Floor presses
*Go light
Muscular Endurance:
6 rounds –
Pull-up hold x 8 sec
Rest x 10 sec
Hollow body hold x 16 sec
Rest x 10 sec
6 rounds –
Handstand hold x 12 sec
Rest x 10 sec
Wall sit x 15 sec
Rest x 10 sec
Metabolic conditioning:
5 Rounds –
8 Hang power cleans
8 Lateral burpee bar overs (4 / side)
Beginner
Skill:
Complete the snatch warm up:
2 Rounds:
10 snatch deadlifts
5 Strict high pulls
5 Hip drive high pulls
5 Robotic muscle snatches
5 Muscle snatches
5 Power snatches
7 Overhead squats
Then,
Spend 5 min working on handstands
Strength:
3 rounds –
10 Front squats
10 Floor presses
*Go light
Muscular Endurance:
6 rounds –
Pull-up hold x 8 sec
Rest x 10 sec
Hollow body hold x 16 sec
Rest x 10 sec
6 rounds –
Handstand hold x 12 sec
Rest x 10 sec
Wall sit x 15 sec
Rest x 10 sec
Metabolic conditioning:
5 Rounds –
8 Hang muscle cleans
8 Lateral burpee bar overs (4 / side)
