Wednesday Barbell
Snatches
Drills
5 Rounds of…
2 clean pull + 1 High pull + muscle Power Snatch
3 pause power position power cleans
5x4
Snatch pulls
Emom x 20 min
Every 2:00 min
3 Power Snatches
Abs
Accumulate 2:00 of L-Sits
And 100 full sit ups
-Sec1 Squat clean + jerk or push press rest :60 sec in between each. 4 reps for building muscle or 8 for lean muscle mass at a RPE of 8 x 3 sets then Add weight 2 reps or 4 RPE of 9 x3 sets -Sec2 Fro
Friday Mix Timer 9.3 full body burner 35:15 3 sets :20 to get to your next station 9 movements 2 Laps Circling the room -Mixture of upper body lower body cardio and core movements Rowers dips on small
Thursday Snatches Drills 3x Through 1 High Hang Muscle Snatch 1 High Hang Power 1 High Hang Squat Snatch 1 Hang Muscle Snatch 1 Hang Power 1 Hang Squat snatch 1 Muscle Snatch 1 Power Snatch 1 Squat Sn
