WEEK 10 – Day 48, Wednesday – 17th March 2021

Week 10 – Day 48

Warmup:
Row 8mins Easy
*every 2mins get off and perform 1 complex
1 Muscle Snatch
1 Hang Power Snatch
2 Broad Jumps
3 Tuck Jumps
*keep loads on snatch warm up in nature

A) Snatch Complex

1 Snatch Lift Off (hold 3sec at knee)
1 Slow Pull Power Snatch
1 Segment Power Snatch
Every 90sec x 6 sets (Working in the 70-80% loading range)
https://youtu.be/8fmCc9nqZLc snatch lift off
https://youtu.be/2b_G1BO4IZk slow pull powersnatch
https://youtu.be/KbFblcCQl1Y segment power snatch

B) Supinated Grip Snatch Deadlift

2121; 5,4,3; rest 2mins
(really focus on keeping your lats engaged the whole time) – Straps are encouraged
https://youtu.be/Je8IkkEBiCk

C) Single Leg Complex x 3 Sets

Wtd Pistol x 5 reps R (tough)
rest 15sec
5 Single Leg Box Jumps R
rest 45sec
Wtd Pistol x 5 reps L
rest 15sec
5 Single Leg Box Jumps L
rest 90sec
https://youtu.be/9KvRhy1RbKI
https://youtu.be/L0zdoG31yXg single leg BJ

D) For Time @ sustained Pace

21-15-9-3
GHD Sit Ups
*between every set of GHD Sit Ups (3 sets only) complete a 30m Farmers Walk with Kettlebells 70/53 (every 6m perform 3 Kettlebell Suitcase Deadlifts for a total of 15 Deadlifts per set)

Rest 5mins

21-15-12-9
Row Calories
GHD Hip Extensions (35/20lbs DB Held Across Chest)