Strength – 15-20 minutes snatch work – 70-80% effort, getting heavier after each quality set
Newer People – Overhead squat – 5 sets of 3 reps
Intermediate with the Snatch - Mid-thigh snatch – 5 sets of 3 reps. Hold onto the bar the entire time. This can be power snatch or squat
Experienced with the Snatch - Snatch complex – 5 sets of 3 reps/set – First from the high hang snatch, 2nd mid-thigh snatch, and 3rd below knee snatch. Hold onto bar the entire time, the bar never touches the ground during the Snatch complex. Catch each in the squat.
8 Burpee Box Jump Overs (24/20)
18 Weighted Lunges (55/35 w/kb) (Rx+ 8 Pistols 4 each leg, FB 8 Pistols 4 each leg w/55/35)
If you're looking for something to do on Sunday, come check out our Co-Ed Softball team playing on Field 4 in Mangolia. I think we will get our first win of the season this Sunday.