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Equipment needed:
–Mini Band
–Barbell.
–Jump Rope.
–Wall Space.
2 Round:
–50 Alternating Toe Taps
–15 Band Pull Aparts
–15-20 Straight Arm Banded Pull Down
–:20sec Bent Knee Hollow Hold
SPECIFIC WARM UP 15-30minutes
3-Position Snatch Specific Barbell Warm Up Part #1 1x:
–2 High Hang Power Snatch
–2 Hang Power Snatch
–2 Power Snatch
3-Position Snatch Specific Barbell Warm Up Part #2 1x:
–2 High Hang Squat Snatch
–2 Hang Squat Snatch
–2 Squat Snatch
3-Position Snatch
Handstand Hold/Double Under Specific Warm Up 1x:
–:15sec Pike Handstand Hold
–30 Single Unders
–:15sec Handstand Hold Against The Wall
–10 Single, Double, Single
–:15sec Handstand Hold Belly Facing, Freestanding or Against The Wall
–20 Double Unders or Attempts for :15sec
3-Position Clean & Jerk Specific Barbell Warm Up Part #1 1x:
–2 High Hang Clean & Jerk
–2 Hang Power Clean & Jerk
–2 Power Clean & Jerk
3-Position Clean & Jerk Specific Barbell Warm Up Part #1 1x:
–2 High Hang Squat Clean & Jerk
–2 Hang Squat Clean & Jerk
–2 Squat Clean & Jerk
3-Position Snatch/ Clean & Jerk Build Up Sets 1x:
EMOM 20 min:
Min 1: 3 Position Snatch (60%)
Min 2: 50 Double Under OR Double Under Practice
Min 3: 3 Position Clean and Jerk (60%)
Min 4: :30 sec Handstand Skill Practice
EMOM 20 min Scaled Version:
Min 1: 3 Hang Snatch (60%)
Min 2: 50 Double Under Practice or 50 Single Unders
Min 3: 3 Hang Clean and Jerk (60%)
Min 4: :30 sec Handstand Skill Practice
EMOM 20 min Minimal Gear Version:
Min 1: 6 Double Dumbbell Snatch
Min 2: 50 Double Under OR Double Under Practice
Min 3: 6 Dumbbell Clean & Jerk
Min 4: :30 sec Handstand Skill Practice
EMOM 20 min Bodyweight Version:
Min 1: 10-12 Hand Release Push Ups
Min 2: 50 Jump Rope or Toe Taps
Min 3: 8 Burpee + Air Squat
Min 4: :30 sec Handstand Hold
Shoulder Accessory: “YTW” 2xs:
–12 reps in each position
//Use small plate between 5-2.5#.//
