NINJA...w/ a BB

New 10 Week Program... BB NINJA... Get better at Gymanastics w/ a BB (Snatch & C&J)...
Plus work on that engine...

Warm-Up
EMOM x 12:
1 - 15 Cal Row
2 - 1 Rnd Strict Cindy
3 - 15 Russian KBS (50/35)
4 - 15 Abmat Sit Ups
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3 Spidey & Reach
10 OHS
3 Walkouts
10 OHS
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Snatch Grip BB Warm-Up
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SNATCH Baseline
Primer = 5 sets of the following Complex:
Snatch DL
2 Hang Power Snatches
OHS
Snatch Balance
2 sets @ 75#
1 set @ 85#
1 set @ 95#
1 set @ 110#
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SNATCH
2 @ 55%
2 @ 60%
2 @ 65%
1 @ 67%
1 @ 72%
Then...take 7-10 minutes and work to a HEAVY 1-Rep Snatch...
Set a baseline
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Snatch Deadlift (TEMPO)
On the 2min x 5 sets:
1 Tempo Snatch-Grip DL @ 60%
FULL 20s to go up and down...
5s from floor to knees...5s from knees to extension...5s from ext. back to knees...5s from knees to floor
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SQUAT
Back Squat
10-8-6-4-2
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GYMNASTICS
On the 2 minures for 5 (10 min)
5 STRICT C2B
15 GHD Sit Ups
Max Strict HSPU w/ remaining time
(Score is TOTAL # of Strict HSPU)