A. Power Snatch from blocks
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Rest 90 sec.
B. Snatch High Pulls 5, 5, 5
Start at your max power snatch from blocks and go up.
C. Not For Time:
Low lizard x 1 gym length
brachiation - coaches will pick a progression for you. THe most challenging one should be the reverse twist x 4 lengths
30 sec handstand
5 Rounds
NOTE:
High lizards for beginners. Twist those hips!
Brachiation - walk in the park, or slow motion monkey slaps. Or, arch scap pullings.
No free standing handstand? Either 30 sec hold, chest to wall or some variation of heel/toe pulls.
If you have a handstand but 30 sec is too long, accumulate 15-30 sec holds.
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