First things first, click the ling below to watch the video so you are prepared for the strength. Fail to prepare……. prepare to fail.
Tempo Snatch Pull – Snatch Position Work – YouTube
10 Tall Muscle Snatches
10 Tall Power Snatches
10 Tall Squat Snatches
10 Power Position Squat Snatches
10 Above the Knee Squat Snatches
10 Below the Knee Squat Snatches 3 Tempo Pull Squat Snatches (see video above)
Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps
Start very light and add weight if it looks and feels good.
AMRAP 10 Minutes
25 Double Unders
12 Wallballs 20/14lbs
Target Score: 8+ Rounds
Firebreather Score: 13+ Rounds (:45 rounds or faster)
- Double Unders: Should not exceed :30 of work at any point, so athletes may perform fewer double unders to get the practice in or scale to single unders.
- Wallballs: Unbroken every time. Ensure athletes have a ball weight that allows for this, only scaling target height for beginners.