Skill 15 Minutes
2 Position Snatch - Work up to 70% - 75% 1RM Snatch
Rep 1: Hang Squat Snatch
Rep 2: Power Snatch (from floor)
Power 5 - 10 Minutes
Snatch Pull - Work up to 110% of 1RM Snatch
2 - 2 - 2 - 2 reps, every 60 - 75 seconds @ 110% 1RM Snatch
Then, some strict Gymnastics...
50 Strict Pull-ups (Chest2Bar, if able)
30 Strict Ring Dips
10 Strict Deficit Handstand Push-ups (4"/2")
**10 Minute Cut-off**
*You must clearly get your chin OVER the bar for the Pull-ups, and for those of you able to do them, Chest2Bar. Full range of motion on the Ring Dips, but absolutely no kipping; use bands as necessary. For the Handstand Push-up deficit: Men use a 45# plate, or an AbMat with a 45# AND a 25#; Ladies use a 25# plate, or an AbMat with a 45#. If you are unable to do the deficit for even 1 rep at a time, scale to a very challenging Handstand Push-up; MAKE IT HARD, there are only 10 of them. Scale so you will AT LEAST make it to the Handstand Push-ups, and get through some of them. If necessary, scale reps to 40/20/10, or even 30/20/10 so you can make it to the Handstand Push-ups.