Upper East Side

Mobility: Improve your snatch performance with these stretches from Breaking Muscle. “Having a thorough and regular stretching routine will keep your body more injury resistant, prevent compensation patterns or overuse of a muscle from occurring, and allow you to feel stable and balanced.”

Warm up
Banded shoulder openers

8 minutes handstand practice:
Holds at wall
Push ups
Freestanding holds/walks

Strength/Skill
Performance: Snatch pull + high-hang snatch
Fitness: Snatch pull + high-hang power snatch

5-6 sets of complex, 65-70%

Today’s focus: connecting the first and second pulls, finishing the third pull, understanding hip drive and quick turnover of the bar

Conditioning
Performance
For time:
10-8-6-4-2 Strict handstand push ups
50-40-30-20-10 Double unders
15-12-9-6-3 Box jumps (24/20)

Fitness
For time:
10-8-6-4-2 KB overhead press or pike push up
100-80-60-40-20 Single unders
15-12-9-6-3 Step ups

*15-minute cap