Thursday 19.4.24
A. Primer
Alternate Emom x 6
Odd: 2 Snatch Pull + 4 Muscle Snatch + 2 Hang Power Snatch
Even: 5 Strict Push Ups Tempo 2/3 sec + Straight arm plank 15 sec
B. Strength
In 10 min
Option 1: Build a heavy 3Rm TnGo Power Snatch
or
Option 2: Build a heavy 6Rm Snatch Dead lift
C. Strength Conditioning
5 Rnds of:
Min 0-2 min : Amrap Ladder 1/2/3/4/5/6/7/8...... Hang Power Snatch (45/35kg)
* On every rnd 25 DU
or
Amrap Ladder 2/4/6/8/10/12/14/16...... Hang Power DB Snatch (22,5kg/15kg)
* On every rnd 25 DU or 7 Box Jumps
Min 2-3: Amrap ring dips or dips
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