Man Test

S/S

Coach Led progression - Snatch

2 Power Snatch from position 1, 2 and 3

1 Power Snatch from position 1, 2 and 3

1 Squat Snatch from position 1, 2 and 3


Snatch

Work up to a Heavy single


WOD: FT

10-8-6-4-2-1

DB Snatch 50/35(on each arm, alt arms, DB must touch floor)

- in between each round of Snatch do 1 round of Cindy

5 Pull up

10 Push up

15 Air Squat

 

Overflow

S/S

HSPU - Practice

 

If you're still working on HSPU and scale HSPU

- spend 10min working up to a double Kipping HSPU with the least amount of scaling. Start with the highest amount of scaling and work your way down.

 

If you're good at HSPU in 10min

- 5 x * 4 Strict HSPU + 25 sec ME Kipping HSPU( rest 1:30 min between sets)

Do 4 Strict HSPU then with out coming off the wall do 25sec of max effort kipping HSPU. Have a partner help to time your 25sec HSPU

 

WOD: 16min AMRAP

5 Box jump 30/24

10 DB Snatch 50/35 (5 on each arm)

15 Push up

 

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