Intermediate
Strength:
Snatch technique
Every 75 sec for 6 rounds –
Minutes 1 – 2: 6 One arm snatches / side
Minutes 3 – 4: 5 One arm snatches / side
Minutes 5 – 6: 4 One arm snatches / side
Advanced complete barbell snatches
Metabolic Conditioning:
6 Rounds –
6 Push-ups
8 Push presses
10 Russian twists / side
12 Kettlebell deadlifts
Mobility:
Banded deep squat stretch x 2 minutes
Pidgeon stretch x 90 sec / side
Hip flexor stretch x 90 sec / side
Miley stretch x 90 sec
Beginner
Strength:
Snatch technique
Every 75 sec for 6 rounds –
Minutes 1 – 2: 6 One arm muscle snatches / side
Minutes 3 – 4: 5 One arm muscle snatches / side
Minutes 5 – 6: 4 One arm muscle snatches / side
*You can further modify the muscle snatches by completing high pulls
Metabolic Conditioning:
6 Rounds –
6 Push-ups on plyo-box
6 Push presses
8 Russian twists / side
10 Kettlebell deadlifts
Mobility:
Deep squat stretch x 2 minutes
Modified pidgeon stretch x 90 sec / side
Hip flexor stretch x 90 sec / side
Miley stretch x 90 sec
