StrongFit Advanced Foundations Dec 12 - Dec 15

Oly Mon Dec 12

Tall Snatch
- build to heavy set for warm-up

No-No-No Snatch
- build to challenging (technical) double

Snatch Pulls
3 x 3 @ 100%

Gym Tue Dec 13

Banded Internal Rotation Stretch

Wrist & Shoulder Stretches

Skin-the-cat Holds

Alternating EMOM x 16
2-4 Strict Deficit HSPU/Negatives
2-4 Weighted Pull-ups/Negatives

Oly Wed Dec 14

Pause @ Knees Clean + Power Jerk + Split Jerk
3 x 1 + 2 + 1 @ 70%

Build to heavy single Front Squat

Oly Thu Dec 15

Cuban Press
4 x 4 at warm-up weight

Drop Snatch/Snatch Balance
- build to challenging weight

Hang Snatch
4 x 2 @ 75%