5 minutes of head to toe joint prep
A1. ostrich x 1 length
A2. 30-60 sec passive hang
A3. trap 3 stick raises in supinated grip x 10 reps plus 10 sec hold
A4. diagonal stretch x 5/side
A. Snatch Complex: Every 3 minutes x 8 sets:
1 snatch grip deadlift plus 1 hang snatch plus 1 snatch.
65-70% for first working set.
Go up in weight after every 2 sets by approximately 5%.
B. 3-5 strict toes to bar followed by 3-15 continuous kipping
Rest 90 sec x 5 sets
NOTE: use stahl bars if student doesn't have strict toes to bar and do 5 reps. If he or she has kipping toes to bar, they may go directly into kipping toes to bar after the stahl bars.
3 Rounds for Time:
400 meter run
power cleans x 10 115/165 lbs
Ring dips x 15