Super Youth 4:30pm
(A) ME Hang Snatch
(B) Bar Muscle Up, Technique & Progressions
(C) Individually-3 Rounds of 8 OHS 50/35, 7 C2B Pullups, 400m Run
Beginner 6am & 7:30pm
(A) OHS- Work within the limitations of your movement
(B) Individually-5 Rounds of 8 Hang Snatch 40/30kg, 7 C2Bar Pullups, 400m Run
Intermediate 6am & 6:30pm
(A) ME Hang Snatch
(B) Bar Muscle Up, Technique & Progressions
(C) Individually-3 Rounds of 8 OHS 50/35, 7 C2B Pullups, 400m Run
(B) Bar Muscle Up, Technique & Progressions
(C) Individually-3 Rounds of 8 OHS 50/35, 7 C2B Pullups, 400m Run
Advanced 5:30pm
(A) ME High Hang Snatch + Hang Snatch
(B) Individually-3 Rounds for time of 8 Split Snatch 52.5/35kg, 7 Bar Muscle Ups, 400m Run
(C) In 7mins from B find Max 3RM OHS
Focus- (A) Click here for Demo (B) Must alternate split snatch on every rep. 13min Cap (C) You will need to power clean the weight up and back rack the bar before performing a Snatch Grip Push Press to position for the OHS
A) 52.5kg, 60kg(F)
ReplyDeleteB)10:26
C)70kg, 75kg(F)
A) 50kg high hang 48kg for high hang and hang snatchn(PB for full snatch is 51) Need to work on full snatch
ReplyDeleteb) 12.52 ring muscleups
c) 35, 45, 50, 55(F)
Did this on Saturdays catchup
ReplyDeleteA) 70kg for doubles
B) struggled with this ended up doing a mixture of MU, BMU an C2B
C) 90kgs. Yeah baby.