Today is all about balance through and connection through the lift on this one…

1 High Hang Snatch High Pull w/ Balance Hold (Hold the extended position for 2-3 secs)
1 High Hang Power Snatch w/ Pause and Hold on the Catch for 2-3 secs + 1 OH Squat
1 Mid-Thigh Power Snatch w/ Pause and Hold on the Catch + 1 OH Squat
1 Above Knee Squat Snatch (No pauses or holds)

Start with the barbell first and really try to feel even balance between the front and back of your foot on the jump and catch positions and redo reps where you feel top far one way or another…

5-6 depending on time since we have a longer workout to follow so 15 minutes or so to work on this section…

Murph prep Monday?? 😉

10 Strict CTB
20 Hand Release Push Ups
30 AbMat Reverse Sit Ups
40 Air Squats
REST 1:00
15 Strict Chin Above
25 Hand Release Push Ups
35 AbMat Sit Ups
45 Air Squat
REST 2:00
20 Kipping CTB
30 Push Ups
40 AbMat Reverse Sit Ups
50 Air Squats
REST 3:00
25 Kipping Chin Above
35 Push Ups
45 AbMat Sit Ups
55 Air Squats
(20:00 cap to get as far as you can or finish, this 20:00 INCLUDES the rest time listed)

Start with the hardest pulling movement you can do strict (CTB, chin, band assisted, partner assisted, lower body assisted, ring rows are all options), then proceed to a slightly easier strict version for round 2 and only begin to kip if you make it to round 3 on this one…

Take note of the Push Ups and Sit Up changes listed on each round also…

Justin VanBeek

Written by: Justin VanBeek

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