PART I:  STRENGTH /TECHNIQUE

Build to a Heavy Turkish Get-up for the Day

*In between sets practice rope climb and stone to shoulder technique for Part II

PART II:  CONDITIONING

10 Rounds For Time:
50 Double Unders
1 Legless or 2 Rope Climbs

10 Min Cap

Rest 10 Minutes

10 Rounds For Time:
10/7 Cals Assault Bike
1 Stone To Shoulder or 1 Heavy Sandbag Over Shoulder

10 Min Cap

*Who can score close to ten rounds on each.


OLYMPIC WORKOUT

Dynamic warm up for snatch

Snatch tempo pull progress
4sets
3 position pulls 2 second hold at each starting position
(High hang + hang + below knee)
Super setter with high hurdle jumps

Goal is to continue adding weight from start to finish in sets power speed and control

Every 2 min for 3 sets
Snatch press in receiving position 3reps

Every 2 min for 3set
Hang muscle snatch + snatch balance to power position

Every 2min for 3 sets
Snatch high pull + 2 hang power snatch

Every 2 min for 8 sets
Power snatch + hang power snatch + ohs
Set 1 3reps
Set 2 2 reps
Set 3 2 reps
Set 4 1 rep
Set 5 1 rep
Set 6 1 rep
Set 7 1 rep
Set 8 1 rep