With a barbell
10 Behind Neck Snatch Grip Press or Push Press
5 High Pulls From Hip
5 Muscle Snatches From Hip
5 Power Snatches From Hang
Snatch High Pull + Power Snatch - Start at 55%, build by 3-5% each set
Clean High Pull + Power Clean - Start at 55%, build by 3-5% each set
- The high pull is simply a continuation through the use of the arms of a standard pull. This means engaging the arms as the bar finishes its ascent from the force exerted by the legs and hips. Try to stay on the toes and stretched tall as you pull the bar higher with the arms. It is important that the elbows remain "high and outside" as many coaches say.
Weighted Hip Extension - 3 x 12 - #21X2 Tempo
Partner Prone Hamstring Curls - 3 x 8 - #4141 Tempo
4 Box Jump Overs 24/20"
24 Double Unders
- This is a test. Go for as many reps as possible
- This is incorporating the volume we've been developing through skillrobic over the past 4 weeks!