29. Juli 2022
Jul
29
B. Activation
Deep Squat Banded Y Pull
2 x 5 reps, 10 sec rest between sets
C. Specific
Pull:
– 5 Snatch deadlifts
– 5 Pause* Snatch deadlifts
– 5 Hang Muscle Snatch (from pause position)
Full movement:
– 5 Pause hang squat snatch
– 5 Tempo Pause* Snatch
*Pause at the top of the knee
(Power or Squat) see below
Scaling Options
Beginner
100-50-25 Single under
30-20-10 RIng Rows
30-20-10 Cal Row
Intermediate
100-50-25 Double under
30-20-10 Pull ups
40-20-10 Cal Row
Perform
150-100-50 Double under
50-30-10 GHD sit-up
50-30-10 Cal Row
Score: Weight
Scaling Options
Beginner
2 Snatch @ technical
Intermediate
As Written
Perform
Snatch
Work up to a heavy for the day
Pause 2 seconds just above the knees