Hydra Movement: Strength is just the beginning!
1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.
2A) 3X3 Snatch Grip BTN Push Press – heaviest possible, rest 90 sec.
2B) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle, rest 90 sec.
1a) 3X60 (seconds) Front Support on RIngs – rest 90 sec.
1b) 3X20 (steps) Overhead Walking Lunges – heaviest possible, rest 90 sec.
10 rounds for time of:
7 C2B Pull-ups
7 Thrusters 40/30kg
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Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.