Monday 16th April

LEVEL 1

 

1) Snatch technique- Build to heavy 5x1

2) "ISABEL"

30 Power Snatch @60/40

3) Back Squat

2 Rounds:

5 Reps @ 78%,
3 Reps @ 82%,
1 Rep @ 86%,
Rest 2 mins

 

 

LEVEL 2

1. Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%

then5×1 to build to a heavy single

2. Conditioning

For Time: 
30 Power Snatches 80/60

3. Back Squat

3 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%
Rest 2:00 between each set of squats

4. Ring Muscle-Ups

2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.