WARM UP
rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.
brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner:
Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets
A. Snatch - Same as Monday
Power Snatch x 5 reps
Every minute, perform 5 snatches,
increasing weight each minute. Start at 55% and increase by 5% each set.
Go to Failure, but don't let your mechanics break down.
Beginner: 5 hang (power) snatch every 90 sec x 7 sets. Go up in weight if your coach gives you the go ahead.
B. From the Rack:
AMRAP Front squats in 30 sec @ 60% of your max (from the rack. Back up and be ready to squat at the word GO.
zero seconds rest
Burpees x 9
kipping toes to bar x 9
Rest 2 minutes.
6 sets
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