Wednesday, January 18, 2023

A.Power Snatch work

Slow lift to knee then drive through middle for a good snappy power snatch

working on building in weight with perfect form over 12:00

if you have tight shoulders switch to power clean with the same focus of a slow controlled lift to the knee then speed through the middle

B. Structural work

elevated split stance squat x 5/side

bottoms up kb press to windmill x 3/side

banded pull aparts x 20

x3 rounds

C. Workout

100-80-60-40-20

double unders

15-12-9-6-3

Hang power clean 155/105

burpee over barbell

D. Flex

standing leg curls x 15x3

lateral banded steps x 10/side x 3

laying heal slides x 50 reps

viking press x 12x3

close grip rows x 15x3