High hang snatch and conditioning

Snatch drills

High Hang Snatch 7×3

In 4 mins:
100m shuttle run
15 burpees
30 double unders
Max hang snatch

Rest 2 mins

In 4 mins:
100m shuttle run
15 burpees
30 double unders
Max overhead squat (scaled front squat)

Rest 2 mins

In 4 mins:
100m shuttle run
15 burpees
30 double unders
Max shoulder to overhead    

Strength & Conditioning

Strength

Paused Front Squats – 3-3-3-3-3
2 second pause in the bottom. Ascending weight.

Conditioning

7 min amrap:
3,6,9,12,15,18,21,24 etc
Clean & Jerks 60/40
Toes to bar

Finisher
3 rounds for quality:
10 Bulgarian split squats each leg
20 band pull aparts

Become the most awesome version of you.

0 0