FUNCTIONAL FITNESS
In teams of 2, For Time:
Cash-in: 100 Cal (split)
Then in a “you go, I go” format for 10 total rounds:
5 hang power snatches
10 front rack reverse lunges
15 Ab mat sit-ups
Cash-out: 100 Cal (split)
STANDARD: 45/35 lb
RX: 75/55 lb
SPORT: 95/65 lb
COMPETITION: 105/85 lb
AT HOME WORKOUT:
Cash-in: 800m Run
Then..
5 Rounds:
5 hang power snatches
10 front rack reverse lunges
15 sit-ups
Cash-out: 800m Run
OLYMPIC LIFTING
SNATCH:
A) slow pull to knee snatch high pull + HPS (Pausing BK) + Squat snatch; 1+1+2; every 2:00; building in 4 sets
B) Squat snatch; build to heaviest lift in 8 min then: OTM x 4 min Squat snatch: 3 TNG reps at 70-80% of best of B
CLEAN & JERKS:
A) Hang Power clean (pause in catch) + FS (pause in hole) + SJ (pause in catch); every :90; building gradually with technique loading in 5 sets
B) Squat clean + SJ; 2+2; building to best set in 12 min