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June 8, 2016

A. RX establish a heavy complex: Press/Push Press/Split Jerk – SC establish a heavy complex: Press/Push Press/Push Jerk B. Skill Muscle up 1. Support negatives 6×2 2. 8-10 x3 banded transitions 3. 10-12 x3 kipping dip C. RX 10 min AMRAP 15 power snatches 30 double unders SC 12 min AMRAP 15 power snatches 50 m sprint

May 18, 2016

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The