30-20-10 Wall Ball, 20#/14# to 10′
90-60-30 Double Under
(TIMECAP: 10:00, TARGET INTENSITY: 9)
Wall Ball: Athlete should be able to work in 6-8 reps per set.
WB1: Scale load/reps/height accordingly.
DU1: Perform 2singles for 1 double
1) No Hook Grip/No Foot Movement Snatch 3-3-3, 3×3
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets. Use a weight which is challenging but manageable with good mechanics.
The athlete starts with their feet in the receiving position and no hook grip. The athlete may rise onto the toes at the top of the pull, but the feet should not move in or out as they transition underneath the barbell. The purpose of this exercise is to teach the athlete to transition smoothly under the barbell.
2) Every 2 Minutes x 10 Sets:
10 Supine Grip Barbell Rows
5 Hanging Straight Leg Raises
Row: Set up with a closer to vertical back angle than a Pendlay row. As the bar passes the knees, sweep it in so that it drags up the thighs and makes contact with the lower stomach. Work with the lats. Don’t let shoulders/traps shrug up around your neck.
Candlestick Negative: https://www.youtube.com/watch?v=g1_UYBr–o8