Thursday, December 22nd

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Snatch Technique Work – 20 minutes

Skill: Not to exceed 70% today to focus on technique. Working on relaxed arms, leg drive, turnover, ect. Squat snatch should be our focus, however working on power for those not comfortable receiving in a full squat should be the focus.

Gymnastic Conditioning For Time: 12 min cap 10 Strict Pull Ups | Banded Strict Pull Up | Ring Row 10 Power Snatch @ 60% 8 SPU/8 P.S. @ 65% 6 SPU/6 P.S. @ 70% 4 SPU/4 P.S. @75% 2 SPU/2 P.S @ 80%

Scale conditioning to False Grip Ring Rows if required. If no known 1RM for Power Snatch, go off of feel for beginning. They should not be able to do more than 4-5 reps unbroken at starting weight and add ~5-10lbs per round. This should be more muscular fatigue then cardiovascular fatigue.

10 minutes of shoulder/pectoral mobility