Wednesday 053117

Strength Focus
Seated Box Jump
4 x 2
*Practice landing on the box LIGHTLY
And
6 Sets
Snatch Lift Off + Snatch Pull + Power Snatch + Overhead Squat
And
Squat Snatch
5x3 – Perfect reps only –
Doubles can be successfully done between 60 and 90%. If you need to work on your form...do it and don't exceed 70%.
Want to know what a snatch lift off and snatch pull is?
Click here for the movement instructions.

Gymnastics Focus
4 Rounds
200 M Double Kettlebell Farmers Carry (heavy)
40 Shoulder Taps (Plank position, touch right hand to left shoulder, that's 1 rep. Alternate.)
30 second Flutter Kick holding medball