1. 3 muscle snatch + 3 push press behind neck - x4 sets
2. power snatch - 4x2 @ 75% of yesterdays single
3. power clean + power jerk - 4x2 @ 75% of yesterdays single
4. front pull (negative) - 5x4
- from an inverted hang on rings or bar, lower as slowly as possible through a front lever to a simple hang
- from the hang, pull up in a tuck or pike back to inverted hang
- at first it may be necessary to bend the arms, but try to keep them straight as you get stronger
- these may be done in a tuck, advanced tuck, straddle, 1/2 lay or lay, depending on ability
5. tabata 2 kb swing - 8x20 seconds work with 10 seconds rest
2. power snatch - 4x2 @ 75% of yesterdays single
3. power clean + power jerk - 4x2 @ 75% of yesterdays single
4. front pull (negative) - 5x4
- from an inverted hang on rings or bar, lower as slowly as possible through a front lever to a simple hang
- from the hang, pull up in a tuck or pike back to inverted hang
- at first it may be necessary to bend the arms, but try to keep them straight as you get stronger
- these may be done in a tuck, advanced tuck, straddle, 1/2 lay or lay, depending on ability
5. tabata 2 kb swing - 8x20 seconds work with 10 seconds rest