Kit 170123

WARMUP (10)

3 Minutes Bike

Oly Warm-up

Oly (15)

Every Minute For 4 Minutes, Alternating Exercises
Pause OHS + Sotts Press

Rest 1 Minute

Every Minute For 4 Minutes, Alternating Exercises
2 Bamboo Bar OHS

Immediately into Snatch Variations

Every Minute For 4 Minutes (4 sets)
1 Snatch Deadlift to Power Position + 1 Halting Mid-Thigh Squat Snatch

Rest 1 Minute

Every Minute For 4 Minutes (4 sets)
1 Snatch Lift-off + 1 Halting Hang Squat Snatch



PRE-CONDITIONING (15)
Build to Challenging DB Snatch + Windmill
Practice KHSPU
Build to Challenging S2O + Lunge
Build to Challenging Dip

 CONDITIONING (20)

For Time:

10 DB Snatch + Windmill, Right Then Left
5 KHSPU + 5 Negative Handstands
10 24" BJO
10 S2O + Lunge (65)
10 Burpees
10 Dips w/Weight

Rest 5 Minutes

Repeat Bottom Up

STRETCH (10)