Not For Time – 10:00 minute continuous clock
5x Offset push ups each side
5x lat pull ups
2x kettlebell romanian deadlifts (pre-load hamstrings) 24/16
2x goblet squats
2x Turkish get ups – each way – 24/16
2x Russian Twists each way
5x Banded Lat pull downs – go heavy band
5x static spider man each way
A. Snatch Position
Snatch Position
10:00 – 15:00 no more
Working light
OHS foot position and how it compares to Snatch landing position
Working through comparison between OHS and Snatch Balance
Snatch grip, hook grip, width of grip position (knees up)
How it relates to pressure on wrist, turnover time, ease of turnover and point of contactScoring: Not Scored
B. Heaving Balance – AHAP
Heaving Balance – AHAP
20:00 running clock – NFT
Building up to a heavy Heaving Balance
Starting with a complex involving
1*Behind the Neck Push Press
2*Heaving Balance
3*Overhead Squat
Suggestion for warm up sets:
Set 1 – 4/3/1
Set 2 – 4/2/1
Set 3 – 3/2/1
Set 4 – 2/2/1
Set 5 – 2/1 (no OHS)
Set 6 – 1/1
Set 7 & on – 1x HBScoring: Not Scored
C. Snatch Balance 1RM
Within 10 minutes:
1 Snatch Balance @ 100%
*take 10:00 to achieve your heaviest Snatch Balance
*back off the weight from previous work
