12.11.2018
Warm Up
| 2 rounds : |
| 30 sec Dowel passes |
| 30 sec Overhead Squats |
| 30 sec/side ankle mobility |
| Then; |
| 2 rounds : |
| 10 perfect kip swing |
| 30 sec hollow hold |
| 15 pull apart |
Skill
| Bar Muscle up Drills (15:00)* |
| 1- Slider swing / Bar swing |
| 2-Low bar transition (banded or jumping) |
| 3- Jumping transition (high bar) |
| 4- Spotted or Banded |
Conditioning
| Warm up Power Snatch (as a group) |
| 2 rounds, 5 of each with empty bar : |
| Snatch pulls + Muscle Snatch + Pause Power |
| Snatch (receiving position) |
| AMRAP 10:00 |
| Ascending ladder (2-4-6-8-10-12…) |
| RX: |
| Power Snatch @75/55 |
| C2B pull up |
| RX + : |
| Power Snatch @115/85 |
| Bar MU |
Recovery
4:00 each (2:00 L/R)
| 1. Overhead tissue smash |
| 2. Pigeon pose |