[Franz29]

Warm-Up

Skills
Olympic lifts: Snatch Progressions

Snatch Pull 2×3: Starting in the snatch get-set position, initiate the first and second pull of the lift, extending at the hips and pulling the bar up to the chest. An excellent demonstration can be found here (courtesy Catalyst Athletics)

Snatch balance 2×3: Starting in a standing position, bar across the back as in a squat with hands in the snatch grip, feet in the “pulling position” (shoulder width, toes slightly out). Dip and drive the bar and drop into the receive position, extending the arms to the overhead squat position. Again, a video can be found at Catalyst Athletics.


Strength
Press 3×5 @ 80, 85, 85% max
Conditioning
Kettlebell Circuit60 seconds ofKB Swing
KB Lunge
KB Snatch
KB Goblet Squat
KB Round the WorldRestRepeat for 45 seconds per set then 30 seconds per set.

Count total reps per round

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Flexibility and Cool-down
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