September 12 2012

A. weighted Chin ups x3 / scale ring rows

B

EMOM 5 min 0:00

1 squat clean + 15 dubs

5;00 amrap 3 min

5 pullups 5 burpees

8:00

EMOM 5 min

1 power snatch + 15 dubs

C. 1x Weighted rope climbs- use Vests or weights w straps (scale no weight, part way from the floor to standing.)

OLY class (6 pm ONLY)

Amazing first class with Coach Ianne tonight, 17 of you turning up for a night of Snatch foundations, breakdown and skill.

Snatch progressions

OHS/ pressing snatch balance/drop snatch/dead hang/ Hang (from the knee)/from the floor, then add load, but work sub maximally..

KLOKOV!

klokov_snatch_475px

 


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