WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups
SKILLS & SPECIFIC WARM UP
Snatch – Handstand Push Ups
1) Snatch Deadlift + Shrug
2) Muscle Snatch
3) Snatch Drops
4) Hang Power Snatch
5) Power Snatch
Build UP
1 Snatch Pull + 1 Hang Power Snatch.
Allow athletes 8:00 to build up to a heavy set of 1 Snatch Pull
CONDITIONING
“LANE”
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches (3/4 bodyweight)
Max Unbroken Handstand
Push-ups
- Rest as needed between sets
-intermediate-
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups
- Rest as needed between sets
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #30/25
1:00 Max Push-ups
- Rest as needed between sets
