WEEK 3 – Day 12, Tuesday – 27th April 2021

Week 3 – Day 12

Warmup:
3 Sets –
5 RNT Overhead Squats Light 3131
6 Tall Kneeling Alternating KB Press/arm 20X1
20sec Contralateral Plank (one hand one arm)/side
https://youtu.be/jCCs8m09cCk
https://youtu.be/2kWWWRpk6Co
https://youtu.be/O77ZcyBaIB4

A) Snatch Grip Work

2 Snatch Grip Behind the Neck Push Press 31X1
2 OHS 3131
rest 2mins x 3 sets
https://youtu.be/G8iJivvufKY Snatch Grip BTN Push Press
https://youtu.be/-j1Brs3LgtA OHS

B) Back Squat

10X1; 2 reps Every Minute for 10mins (SPEED WORK)
*load with 61% of 1RM
*SPEED up from bottom is critical

C) Single Leg Scapular Structural Balance

2 Sets
6-8/leg @ 20X1 tempo – KB Mixed Rack Suitcase Front Foot Elevated Split Squat (2-4″ elevation on front foot)
rest 60sec
4 Single Arm Turkish Sit Up R
2 Turkish Get Up R
4 Single Arm Turkish Sit Up L
2 Turkish Get Up L
rest 60sec
https://youtu.be/G7u6Ok0xC6I KB Mixed Rack Suitcase Front Foot
https://youtu.be/KpufjJRtyPc Single Arm Turkish Sit Up
https://youtu.be/LkqIu3YpRNo Turkish Get Up

D) 3-4 Sets – Power Work

3 Snatch High Pull
2 Hang Power Snatch
1 Power Snatch
rest 15sec
Assault Bike 16sec @ 97%
rest walk 2:30
*record load and total cals

*Push your pace on the AB and Keep QUALITY your focus on the Snatch Work!