A. 3 Position Snatch Balance x 3 reps x 5 sets - Go up in weight with each set. Be sure to record your numbers as we will be returning to this skill in a couple of weeks.
This means you must pass through each position three times, for a total of 9 reps/set. THis is volume and skill work, not max effort work so there is no need to use the blocks. Rest no longer than 90 sec.
Note: IF you cannot do the third position, just do the first and second, and come out to a mobility class. I would rather see you get to the third position with light weight than skip the third position and go heavy. The idea with the snatch balance is to get comfortable in that bottom position with a dynamic movement, ie, the snatch.
B. 3 Sets for Time:
Kipping HSPU x 20
Double Unders x 50
Front Squats x 10 85/125 lbs
Note: no kipping hspu to floor, but you are close? Add some height and maybe reduce the reps if you are still working on movement pattern.
No way you are ready for a kipping hspu? DOwnward dog x 10 reps
Reduce double unders if necessary. If you are determined to get double unders, but you still have not been successful, I want 60 attempts at double unders. Don't count single unders.
Beginners:
5 downward dog hspu
30 single unders
10 front squats
rest 60 sec.
4 sets
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