Thursday 5th August 2021

Skill work for those with gear

EMOM x 5 min

1 High Hang Snatch + 1 Hang Snatch

Increasing weight - this is skill work so keep it light - aim to improve your technique and efficiency in the movement

Met Con

For time: (20min CAP)

15 Burpee Broad Jumps, 50cm

10 Hang Squat Snatches - light (eg empty barbell, or use a DB and make it a power or squat snatch depending upon weight)

15 Burpee Broad Jumps

15 Hang Squat Snatches

15 Burpee Broad Jumps

20 Hang Squat Snatches

15 Burpee Broad Jumps

25 Hang Squat Snatches

15 Burpee Broad Jumps

Workout notes

If you did all the chair dips yesterday complete the burpee broad jump without the push up if you’re sore (ie, kickback burpee)

• If you don’t have any gear at home use a broomstick/PVC/stick for the hang squat snatches, or if you have a DB use that do do a single arm DB snatch (depending upon weight you could either make it a power snatch or a squat snatch)

Extra Gains

10 min of handstand practice or handstand walking practice

Challenge - longest freestanding handstand hold - you can move ie walk around on hands

Warm Up

Run 200m or 1min Star Jumps

15 Air Squats

Then,

5 Inchworm push ups

20 Calf Pumps

20 Arm Circles e/direction

10 Push-ups

10 Hang Power Snatches

10 Overhead Squats

Then,

1 Round of:

10 Hang Squat Snatches

5 Burpee Broad Jumps