5 X ROW
:50 sec easy
:10 Sec Hard
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS) 2 sec down,3sec bottom, 1sec up
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 hang (squat) snatches
– These can all be broken down to sets as wanted, repeat the whole thing 1 – 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top
A. Snatch – Build to a 1RM for the day
B. Clean and jerk – Build to a 1RM for the day
A. L-sit hold – Max duration hold x 2, rest 1-minute between attempts
Standard. Place two plates on the floor with enough space for you to sit between them. Hold the L-sit between the plates with straight legs. Your set is over when your legs touch the ground.
Note. Record each set separately
B. Hang from a bar – Max duration hold x 1
Standard. Hang from a regular pull up bar with a double overhand (pull up) grip for as long as you can. Do not use any excessive grip aids (chalk is fine).
C. Sorensen hold (VIDEO) – Max duration hold x 1
Standard. Set yourself in the top position of a back extension (hip supported in the middle of the pad), cross your arms and hold this “neutral” position for as long as possible. The test is over when you sink below the horizontal line.