Warm up-

100 SU

3 Rounds –
5 Halos
5 Ring rows
5 Burpees

Skill-

Push jerk

Strength-

Bottoms up press 3 x 5 each arm

Shoulder press 5 x 5

Conditioning-

12 mins amrap –

7 Push Jerk
10 Pull ups
25 DU’s

18 y/o @rebeka_koha (53, @hookgripbaltic) with a 90kg/198lb snatch! Check out how she pushes her knees out to keep her hips closer to the bar — this should be studied by coaches and new athletes looking to develop their snatch technique. The side view is up on @hookgripbaltic!

A post shared by hookgrip (@hookgrip) on Jan 25, 2017 at 12:55pm PST