Essentials:
Skill
SPU Warm Up (PVC)
Snatch BNPP(3sec pause) 3×6 BAR
Power Drop Snatch 3×3 BAR
Muscle Snatch 3×3 BAR
Power SPU 3×3 BAR
Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee
Strength
A1. Dumb Bell step Up x10 each leg x4 rest 30sec
A2. 1 Arm Plank Hold 20sec each arm x4 rest 2min
Conditioning :
50 Russian KBS for time : 55/35
Fitness/Performance:
Skill
SPU Warm Up (PVC)
Snatch BNPP+OH Squat(3sec pause /squat) 3×3+3 BAR
Drop Snatch 3×3 BAR
Muscle Snatch 3×3 BAR
SPU 3×3 BAR
Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee
Strength
A1. Single arm OH Dumb Bell step Up x10 each leg x4 rest 30sec
A2. Hand Stand Hold 30sec nose to wall x4 rest 2min
Conditioning:
50 Russian KBS for time : 70/55