weightlifting skills:

1. snatch  push press + snatch ballance + ohs

work up to a heavy set (10-15 min)

 

2.snatch:

3reps x 2sets x 50%

3reps x 2sets x 60%

2reps x 1set x 70%

2reps x 1set x 80%

1 rep x 4 sets x 90%

 

3. snatch deadlift + snatch pull

1+1 x 4  90-110 %

4. "hot water, small glass"

4 rounds , not for time :

2 legless rope climb

side to side handstand walk\ 3 attempts for free handstand

3  high box jump (getting higher with every jump)

 

 

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