February 05, 2017
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Intermediate
Strength:
Snatch complex – 5 x 3
3 Snatch to bottom hold
3 Snatch balance
3 High hang snatch
Metabolic conditioning:
3 Rounds –
15 Deadlifts @ 35%
30 Weighted Sit-ups
150 Jump ropes
*Each round will be timed individually with the goal of maintaining or improving your time.
Core:
3 Rounds –
15 Partner leg tosses (forward)
7 Partner leg tosses (lateral)
Beginner
Strength:
Hang power snatch – 3 x 5
Snatch complex – 3 x 2
2 Snatch to bottom hold
2 Snatch balance
2 High hang snatch
Metabolic conditioning:
3 Rounds –
15 Deadlifts @ 35%
30 Sit-ups
100 Jump ropes
*Each round will be timed individually with the goal of maintaining or improving your time.
Core:
3 Rounds –
15 Leg raises
7 Windshield wipers
