Wednesday 041917

Strength Focus
Seated Box Jump

4 x 2
How high should the box be you jump on? Start low, this is the first time you're doing them. Focus on being EXPLOSIVE.
AND
Snatch Balance
3 x 3
AND
Squat Snatch 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up the movement should not exceed 70%.
AND
Snatch Pulls
5 x 2 @ 80-100%

Gymnastics Focus
4 Rounds
15 second Hanging L-Sit
200 M Double Kettlebell Farmers Carry (70/53)
10 Tempo Swings on the rings
20 second top of a GHD Hip Extension Hold (Superman Hold)