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| Congrats to Coach Josh and Paige in placing 1st and 2nd, respectively, at the Aloha Fitness League's Coconut Classic this past Saturday! Shout out to Life as RX for sponsoring both of our athletes. |
A. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
B. Every 90 seconds for 5 sets:
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang)
C. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011
"Performance"
A. Every two minutes, for 16 minutes (8 sets):
Power Snatch x 2 reps
Load by feel and build over the course of the 8 sets.
B. Same as above.
C. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of L-Seated DB Presses
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Banded Good Mornings x 6-8 reps @ 30X1
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