work up to a heavy set of 5 (H5)
then 3x 5 @ 95% of H5
16min EMOM
1. 6-10 (wtd. if 10 would be too easy) Chin ups - scale to banded or feet assisted
2. 10-20sec. top of ring support hold - scale to band assisted or on dip station
3. 10-20sec. L-hang/ tuck-hang
4. 10-20sec. bottom of ring support hold - scale to bottom of push up hold or band assisted
Coaches warm up for Snatch
EMOM for 15min
0:00-5:00 H.P. Snatch + Hang Snatch
5:00-10:00 Below knee P. Snatch + Hang Snatch
10:00-15:00 P. Snatch + Hang Snatch
start @ first weight after empty bar and work up in weight (maximum 85%)
work up to a heavy weight of 6 (RPE 8,5)
then 2-3x 6 @ 95% of H6
3-4 sets of:
8-10 rom. DL
15-20sec. L-sit
8-10x Sideplank+abd. (each side)