Kit 170130

WARMUP (10)

3 Minutes Bike

Every Minute for 6 Minutes
10 Hollow Lever Pulls
6 TTB Conditioning

Then Pull-over Progression


Oly (25)

Every Minute For 8 Minutes, Alternating Exercises
3 Snatch Drop
3 Snatch Balance
3 Snatch Pull-Unders
3 High Hang Snatch

Immediately Into Snatch Variations
Every Minute For 5 Minutes (5 sets)
1 Snatch Deadlift to Power Position +
1 Halting Mid Thigh -High Hang Snatch.
1 Full Snatch

Rest 1 Minute

Every Minute For 5 Minutes (5 sets)
1 Snatch Lift-off +
1 Halting Hang Snatch.
1 Full Snatch
Every Minute For 4 Minutes (5 sets)
1 Snatch Building to 70% 1 RM

 CONDITIONING (15)

Row

SHOULDER STRENGTH (10)

Iron - Scap