INTERMEDIATE 29/06/2020

A. Skilldevelopment
Snatch Technique w/ empty barbell

A. Strength
3 sets (w/ empty barbell or PVC):
Overhead Squat x 5 reps (use a progressively narrower grip for every set)
Press from Behind the Neck x 5 (press from front if BTN is not possible)
Jumping Squats x 5 (barbell on back)

Rest 30-45 seconds

B. Conditioning (00:30-00:55)

EMOM for 20 minutes (4 sets):
Station 1 = 16-20 Single-Arm DB Snatches
Station 2 = 15-20 V-Ups
Station 3 = 15 Single Dumbbell Box Step-Overs
Station 4 = 16 Single-Arm DB Shoulder Presses (8 each arm)
Station 5 = 30 Air Squats

1min Rest then 2 rounds for time:

20 Single-Arm DB Snatches
20 V-Ups
15 Single Dumbbell Box Step-Overs
16 Single-Arm DB Shoulder Presses (8 each arm)
30 Air Squats


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