Monday, September 30th, 2019

Strength:  Snatch Technique
On the 1:30 x 5 sets:
1 hang snatch high pull
1 hang squat snatch
1 snatch high pull
1 squat snatch
0:00 – 50%, 1:30 – 55%, 3:00 – 60%, 4:30 – 60%, 6:00 – 60% of 1RM snatch
Gymnastics skill + Strength:
On the 1:30 x 7 sets:
X amount of ring MUs 
1 hang squat snatch
1 squat snatch
0:00 – 65%, 1:30 – 70%, 3:00 – 72%, 4:30 – 74%, 6:00 – 76%, 7:30 – 78%, 9:00 – 80% of 1RM snatch
 
Gymnastics work:  HSPU stamina
4 supersets:
15 weighted AbMat sit-ups
Max strict HSPU
-Rest 1:30 between sets