Coaches - in your warm up, please do bow and arrow and soccer kick. Follow this up with stationary lizard x 2 positions x 6 reps x 3 sets.
A. AMRAP in 20 minutes
2 hang power snatch plus 2 snatch plus 2 overhead squat (this should be at 70% of your max snatch)
No 1 RM snatch? Simply add weight with each set. Do not add weight unless your technique is perfect.
5 strict hspu (55 lbs plates for advanced) Intermediate and beginner do 1.1 eccentric (1 rep = 10 sec).
2 legless rope climbs
Use legs if necessary.
Gymnastics progressions for ring rows (there are about 5 different types of ring rows).
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