3 rounds as warm-up:
3 slow & deliberate inchworms
3 standing broad jumps – increase effort across the 9 reps
:30-:60 double-under practice
Every 2:00 for 14:00 (7 sets):
1 snatch
1 hang snatch from just below the knees
1 hang snatch from just above the knees
*goal is to develop comfort in a squat snatch – for most, today’s focus will be on increasing depth & comfort of catch as opposed to increasing load
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Every 2:00 for 14:00 (7 sets):
5 strict pull-ups or 5 tough ring rows or 1-3 muscle-ups if proficient
10 alternating goblet reverse lunges or alternating pistols if proficient
20 double-unders
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5:00-10:00 coach-led mobility work
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