Power Snatch + OHS
Competition Class
Strength
10min EMOM
1 Power Snatch + 1 Overhead Squat
*building
*if you want to see a LIGHTNING fast lifter, scroll down. The video is 2 years old and this kid just keeps getting better.
For Time:
150 Double Unders
30 T2B
30 OHS 95/65
50 Box Jump Overs 24/20
Rx+ = 135/95
SKILLS & DRILLS
3 Rounds
L3:
HS Plate step ups (around the 'world')
5 Strict Def HSPU
ME Kipping Def HSPU
L2:
HS Plate step ups (around the 'world')
3-5 Strict HSPU
ME Kipping HSPU
L1:
HS Plate step ups (around the 'world')
3-5 Negative Strict HSPUs
ME Kipping HSPU on abmat (or 2)
E2M8M
3 TnG Power Clean
2 Rounds for Quality
25 GHD Sit-ups (hollow rocks if no GHD)
20 Back Extensions (good mornings 45/35)
15 Side Plank reach unders (set up in side plank and reach under your raised torso allowing some rotation to occur and then come back to side plank)
