MONDAY

Calf pumps

Shoulder activations (bands)

Push up complex

Scorpions

Fire hydrants

Burgener warm up (bar)

Strength Development:

Snatch Balance

6 Sets at 2 Minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

· Technique focus

· Fast dip under the bar

· Strong lockout

· Braced core

WOD

5 @ 3 Minute AMRAPs

3 Minute AMRAP

·   3 Power Snatches (RX 40/25 Kg)

·   6 Push-ups

·   9 Air Squats

Rest 1 minute

Repeat: 3 Squat Snatches

Rest 1 minute

Repeat: 3 Overhead Squats

Rest 1 minute

Repeat: 3 Squat Snatches

Rest 1 minute

Repeat: 3 Power Snatches

Stimulus:

·   Consistent Sets

·   Challenge yourself

Recovery Workout

5 @ 3 Minute AMRAPs

3 Minute AMRAP

·   3 Power Snatches (RX 30/20 Kg)

·   6 Push-ups

·   9 Air Squats

Rest 1 minute

Repeat: 3 Squat Snatches

Rest 1 minute

Repeat: 3 Overhead Squats

Rest 1 minute

Repeat: 3 Squat Snatches

Rest 1 minute

Repeat: 3 Power Snatches

Stimulus:

·   Consistent Sets

·   Challenge yourself