Warm-up:
In ten minutes:
With an empty barbell, 2 rounds:
3 Hang Snatch pull + 3 Hang Snatch + 3 Heaving Snatch Balance
then, work up to 70% snatching doubles
WL:
1) Snatch: 70x2, 75x2, 80x2, 85x2, 80x2
Strength/Skill:
2) FS: 70x5x10***
***Notes: Chase each set with 5 arch-hollow swings
Conditioning:
3) For time and quality:
30 Muscle-ups
OR
For quality:
Muscle-up transition practice
OR
For quality:
Kipping pull-up/Kip-swing practice
OR
5-7 sets (or more) of:
10x Strict Pull-ups and/or 10x strict dips
Extra work:
Strength:
1A) Snatch Grip RDL 4x5, AHAP
1B) Strict toe-to-bar 4X10
After class:
2) Tabata Hollow hold
3) Tabata Arch hold
Aerobic Capacity:
4) 20 minute AD with HR at or below 145 BPM
Postural restoration:
5A) 3x5 internal rotation bridge
5B) 3x5 iso plank
6) 20X Croc breath