Nov 302011
 

6 x 3-position snatch (high hang, knee, floor)

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15-12-9:

  • Box jump (75/60cm)
  • Weighted lunge (same weight as in snatch push presses)
  • Snatch push press (use 2/3 of 1RM snatch)

This is not for time. Try to do all the sets unbroken.

 Posted by at 20:35
Nov 232011
 

Forward / backward rolls. Rolls to handstand.

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For quality and minimum rest:

  • 5 minutes handstand walk
  • 4 minutes muscle-ups
  • 3 minutes plank hold
  • 2 minutes burpees
  • 1 minute L-hold

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 Posted by at 20:30