Author Archives: Keith Riel

Fitness 15 minutes for technique High-hang snatch 3 sets for time 100 single skips 20 KB swings 20 KB row (10 R-10 L) Performance 2-2-2-2-2 High-hang snatch Light – medium loading, 3 sets for time 30 DU 20 KB swings 10 Pull ups Sport 2-2-2-2-2 Hi-Hang Snatches Heaviest possible 3 sets for time 100 DU 30 KB swings 24/16 15 pull ups

All levels Back Squats 5-5-5-5-5 (75-80-85%) ***Temp0 3-0-x (down-bottom-explode up) Rowing intervals for meters 6 x 30 sec : 60 sec (work : rest)

Fitness Shoulder Press5-5-5-5-5 For time 21-15-9 Push ups Wall balls Performance 1-1-1-1-1 Power Snatch + OHS For time 15-12-9 Power Snatch Ring dips Sport 1-1-1-1-1 Squat Snatch “Amanda” 9-7-5 Squat Snatch 135#/95# Muscle ups

Fitness 15 minutes practicing 2-3 gymnastics goats 5 sets: against a 2 minute running clock 6 DB Snatches 9 Box jumps (work on height progression) AMRAP DU rest 2 minutes between sets Performance 15 minutes practicing 2-3 gymnastics goats 5 sets: against a 2 minute running clock 3 clean grip dead lifts 6 hang power cleans 9 front squats AMRAP DU Rest 2 minutes between sets Sport 15 minutes practicing 2-3 gymnastics goats 5 sets: against 2 minute running clock 3 snatch grip deadlift 6 hang power snatch 9 overhead squats AMRAP DU