Monday Jun 6

Power Snatch

Warm Up

2 rounds

60sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations 

Drills

2 sets

5 Vertical jumps from Hang position above the knees*

5 Muscle snatch

5 Power snatch balance

5 Tall Power Snatch

*The jump is when the bar hits the pocket, you must get the bar from above the knee to the pocket then jump 

Strength

Power Snatch

7 x 2 @ascending

Not TNG

Score: Weight 

Workout

21-15-9

Thrusters @45/30 KG

400m Run

Rest 4 mins

15-12-9

Thrusters @55/35 KG

200m Run

TC: 18 min

Score: Time

Scaling options

SC

21-15-9

Thrusters @35/25 KG

400m Run

Rest 4 mins

15-12-9 Thrusters @45/30 KG

200m Run

Fit

21-15-9 Thrusters @Light

200m Run

Rest 4 mins

15-12-9 Thrusters @Moderate

200m Run

Accessory

10-8-6-4-2 Strict TTB

50m Bear hug Carry between sets @ d-ball or sandbag @ heavy 

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