TUESDAY
16/12/14

LEVEL 2
Warm-up
General maintenance – roll and mobility

Skill
Snatch Balance; 3 reps; 5 sets

Strength
20 minutes to work on: Snatch + Hang Snatch + Overhead Squat

*Progressive weight based on perfect form

Capacity

For time:
500m row
5 minute recovery
400m row
4 minute recovery
300m row
3 minute recovery
200m row
2 minute recovery
100m row

*Score is the total time for the row elements

LEVEL 3

Warm-up
10-12 Band Face Pulls
10-12 Cuban Press + Wall Slide
10-12 Prone dislocates
8-10 Scapular Pull-ups
2 rounds

Skill
Snatch Balance; 3-3-2-2-1-1; Speed and position over weight

Strength
Hang Snatch + Overhead Squat; Build to a heavy single; Speed and position over weight

Snatch Pull to Knee; 2 reps
Snatch Pull to Mid-thigh; 2 reps
Snatch Pull; 2 reps
5 sets

*Complete all pulls as one set

Capacity
Every 6 minutes complete:

1000m row @ 85%
4 sets