Super Youth 4:30pm
(A) Handstand Balance, Technique & Progression
(B) Find 1RM Power Snatch
(C) Individually 3 x 3min Amraps 1min rest 3 KB Snatch 24/16kg, 6 Box Jumps 30/24", 9 KB Swings 32/24kg
Beginner 6am & 7:30pm
(A) Squat Snatch-Work within the limitations of your movement
(B) Individually 3 x 3min Amraps 1min rest 3 Power Snatch, 3 OHS, 6 Box Jumps, 9 KB Swings 32/24kg
Intermediate 6am & 6:30pm
(A) Handstand Balance, Technique & Progression
(B) Find 1RM Power Snatch
(C) Individually 3 x 3min Amraps 1min rest 3 KB Snatch 24/16kg, 6 Box Jumps 30/24", 9 KB Swings 32/24kg
Advanced 5:30pm
(A) Handstand Walk 50m for time
(B) Find 1RM DB Snatch
(C) Individually 3 x 3min Amraps 1min rest 3 D/B Snatch Heavy, 6 Box Jumps 30/24", 9 DB Swings Heavy
Focus- (A) If cannot handstand walk, work on your limitations (B) Start light and build up gradually (C) 3 DB Snatches each arm alternating
A. Handstand walks definitely on the improve
ReplyDeleteB. DB snatch 45kg
C. 82reps with 40kg DB
DB Snatch 25kg
ReplyDeletec) 57 reps
Found the dumb bell snatch hard on my left arm. This is my weak side and need more work and exposure on this movement
(A) DB Snatch - a very shaky 25kg. Definitely not a comfortable weight!
ReplyDelete