6-12-17


High Hang snatch work

5 Sets of 3 – High Hang Pausing Squat Snatch. 

Set #1 – 3 Reps @ 40%
Set #2 – 3 Reps @ 50%

Set #3 – 3 Reps @ 60%

Set #4 – 3 Reps @ 60%

Set #5 – 3 Reps @ 60%

Conditioning 

5 Rounds:

10 Kb Reverse Lunges, 5 each leg (Zercher Carry) 

10 Kb Power Cleans, 5 each shoulder

20 Lateral Hops over Bell (1 Jump = 1 Rep)

200 Meter Row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).
-Zercher Carry= object, in this case the Kb, is held by the bell part, at the stomach level with the elbows bent at 90 degrees. This is to change the familiarity of where we are used to holding the load, as opposed to the front rack.
-also perform the power cleans by holding the ball part of the Kb and come from the floor, paying attention to engage the mid- line and keep the back set.

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