Tall Snatch, DB Power Snatch 45/30 & Bar Muscle Ups, T2Bar & Shuttles

Super Youth 4:30pm

(A) Bar Muscle Up-Technique, Progression(If you have a bar muscle up accumulate as many reps during part A)

(B) Hang High Snatch-Work to the limitations of your movement

(C) Individually for time-7 Rounds 5 KB Power Snatch 32/24kg, 5 x 10m Shuttles 2 Hand Touch, 5 T2B  

Beginner 6am & 7:30pm

(A) Power Snatch-Work within the limitations of your movement

(B) Individually 15min Amrap-10 Power Snatch 40/30kg, 10 HR Pushups, 10 KTE 

Intermediate 6am & 6:30pm

(A) Bar Muscle Up-Technique, Progression(If you have a bar muscle up accumulate as many reps during part A)

(B) Hang High Snatch-Work to the limitations of your movement

(C) Individually for time-7 Rounds 5 KB Power Snatch 32/24kg, 5 x 10m Shuttles 2 Hand Touch, 5 T2B  

Advanced 5:30pm

(A) Tall Snatch-Work to the limits of your movement

(B) Individually for time-7 Rounds 5 DB Power Snatch 45/30, 5/3 Bar Muscle Ups(7min Cap)

5min Recovery(C) Individually for time-7 Rounds 10 T2Bar, 5 x 10m Shuttles 2 Hand Touch(7min Cap)

Focus- (A) Click here for Demo (B) Alternate Arms on the Power Snatch (C) Do the shuttles in the box