A. Hang power snatch – 3.2.1.3.2.1 **nothing over 80%
+
gymnastics work
A1. 1 MU + 3 transitions + 1 slow negative x 5 sets
A2. Ring support hold cluster 10.10.5 sec, rest 15 sec b/t cluster x 4 sets
+
hang clean x3 @65#
10.9.8….1
pull ups
cal AB
(3,10,10…3,9,9…etc.)
Mobility:
  • A) Back Squat, On Balls Of Feet, Flat Shoes

    55#, 6 Reps, 3 Seconds Down, 2 Second Pause, 1 Second Up, 4 Sets, 1 Minute Rest


  • B) Overhead Hold

    95#, Accumulate 2 Minutes Over Head On A Running Clock, Record Time To Complete Including Rest

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