January 19, 2017
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Intermediate
Strength:
Hang squat snatch –
6 x 4 @ 60%
Snatch pull –
2 x 3 @ 80%
2 x 3 @ 90%
Metabolic conditioning:
4 Rounds –
15 Pull-up
15 Push press
15 Burpee bar touches
Core:
3 Rounds –
8 Barbell rollouts
12 Good mornings
Beginner
Strength:
Hang power snatch –
6 x 4 @ 60%
Snatch balance –
5 x 3
Metabolic conditioning:
4 Rounds –
15 Inverted rows
15 Push press
15 Burpees
Core:
3 Rounds –
8 Barbell rollouts
12 Good mornings
