A. Hang Power Snatch
Advanced: Daily max in 15 minutes.
Intermediate: 4 sets of 3 all at same weight. For intermediate it will make very little difference if your previous numbers were from the floor or from the hang and in fact you will probably lift more from the hang. It should be heavy enough that you miss 1 or two reps, but no more. Just make sure you get in 12 reps all at the same weight.
Beginner: 5 sets of 5 reps. Go up in weight if your coach gives you the go ahead.
B. Kipping Bar muscle/ring muscle up or toes to bar practice for 15 minutes.
C. AMRAP in 60 sec hang cleans (full) 65/95 lbs
AMRAP in 60 sec shoulder taps
AMRAP in 60 sec burpee box jumps
AMRAP in 60 sec Push Press
Rest 60 sec.
4 sets
Beginners:
Don't worry about the clock:
7 hang cleans
20 box shoulder taps
5 box jumps (focus on a light and quiet landing)
7 push press
Go up in weight if your coach gives you the go ahead.
Rest 60 sec.
4 sets
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