Group Warm up
- Line warm up
- Empty Bar warm up
- 3 Pos snatch empty bar
Strength
Every 3 minutes, for 15 minutes (5 sets) of:
3-Position Snatch
(high hang, mid-thigh and then floor – pause for two seconds in each
position, and 2 seconds in the receiving position of each snatch, And yes... This is a full Snatch, not a power snatch)
- Level 2 & 1 Athletes may receive the bar in the power position, but wlrking towards a full Squat snatch
- Increase weight on each set. Record your heaviest set
Level 3 - 50 Meter (150 foot) Handstand Walk
Level 2 - 100 Pulses on the wall
Level 1 - 30 second hand stand hold on the wall or box
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Snatches (Level 3 - 115/85 lbs)
- Level 2 - 95/65
- Level 1 - 75/55
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