The Lift-Off is our focus. I could explain why but you should figure out my answer… you should register when you read this.

Warm up

Row 1500 m right into :15 sprint/:45 chill x 4


A) start warming up the snatch. Get the legs really ready to drive heavy weight and shoulders feeling good. Start building to 75% slowly. When the bar feels really good take 3-4 more calculated jumps and hit a great lift.

B) lift off workout.

C) gymnastics work

3 rounds

1 min slow shoulder taps

Rest 1 min

1 min fast shoulder taps

Rest 2 min

D) up to you. Really, all of it is up to you

Friday, November 4th, 2016 at 7:13 am / Competitive