July 12, 2019 – Strength and Conditioning

Warm Up

Techneque – Snatch (Full/ Hang Snatch)
*10minute cap
Focus:
– Positioning/ Engagement
– Foot movement
– Triple extension
– Catch
*Tall before you get small

A. 15 minute EMOM of Hang Squat Snatches, Double-Unders, Kettlebell Sumo Squat Jumps, and more

Every 1 minute for 15 minutes (5 rounds):
Minute 1
1 Hang Squat Snatch
20-40 Double-Unders
Minute 2
5 Kettlebell Sumo Squat Jumps
6-10 Toes to Bars
Minute 3
2 Squat Snatches
20-40 Double-Unders

KB Sumo Sq jumps > KB on chest, bottom facing up, Sq & Jump – Load = AHAP

B.

Body Armour
2rounds NFT, for quality of…
-15 UB Wall Balls – AHAP
-4 – 8 UB Ring Dips
Ski Sprint – 100m *Arms ONLY
2-4 Strict Eccentric Handstand Push-ups – ASAP
Scoring: Not Scored

AHAP = As heavy as possible
ASAP = As slow as possible
Skil = Stand tall w/ soft knees, drive w/ arms

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