Thursday 020519

Hang Snatch

4-4-4, 2x4

-0:03 Pause at Hang


3 Rounds for Total Time:

10 Power Cleans

10 Front Squats

10 Push Press

0:45 Rest

Athletes should use the same load which they used for the 2:00 max thrusters test.


Extra Work: Handstand Push-Up Development

Level 1 – choose one:

(1a) 5 Sets of Pike Handstand Hold (Target: 0:30-0:45/Set)

(1b) 5 Sets of Chest-to-Wall Handstand Hold (Target: 0:30-0:45/Set)

(1c) 5x5 Handstand Pushup Negative (Target: 0:06-0:10/rep)

Level 2 – choose one:

(2a) 5 Sets of Pike Handstand Pushups (Target: 5 controlled, technical reps per set)

(2b) 5 Sets of Kipping Handstand Pushups (Target: 5 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Handstand Pushups (Target: 5 controlled, technical reps per set)

(3b) 5 Sets of Strict Deficit Handstand Pushups (Target: 5 controlled, technical reps per set)