Tuesday 23 October 2018
Part A
Skill/core development:
Tucked front levers to inverted deadlift
First- Knees to elbow
Then- Tuck feet to bar
Finally- Extend legs to inverted d/lift
Dragonflags
First- Lie down and hold post
Then- Raise lower body off the ground
Then- Raise entire body off the ground and keep straight, only shoulders remain on ground
Finally- Slowly lower the flag (your body) to the ground while staying straight
Part B
Skills transfer drills: Snatch strength
Working from Dowel (all together) to Empty bar to weighted bar
3 reps of each
Snatch Push Press (overhead strength)
Overhead Squat – (core stability)
Heaving Snatch Balance (arm speed)
Drop Snatch (feet and arm speed)
Snatch Balance (feet/arm speed)
Part C
3 rounds for time:
5 x Dragonflags
5 x snatch push press
From the ground
5 x tucked front levers
(Athletic) extend to inverted deadlift