This week the assistance exercises are the opposite to last week, so where we did Clean and Jerk work on Tuesday last week, we do the same exercises but with emphasis on the snatch. s such, the warm-up combination should be done with the wider snatch grip too.
It is recommended that you use the hook grip right from the start on the snatch. It will be uncomfortable at first, but you will get used to it and in future will mean you can lift more weight.
Buy in
Planche Progression
Burgener/BWLA warm-up combo
Strength/Skill
Snatch Deadlift (105% Snatch) 3x5
Snatch Pull (95% Snatch) 3x5
Snatch Balance 3x2
Four Rounds for time;
30 Wall-Ball @ 10Kg
15 L-Pull-Up
Optio: 20/10/5Kg Ball
Legionary: 20/5 reps/5Kg Ball
Scale Pull-Ups as required.
Cash Out
Hand Stand - 1 minute
Double Unders x 35
Post weights/times to comments or your FK.UK log.
Vires et Honestas
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