Hang Power Snatch 35/25kg
KB swings 24/16kg
Hang Power Clean & Jerk 45/35kg
*Person A does 1 minute of work, then person B, etc.
Sit on the floor with both legs straight out in front of you. Keep your legs in front, and sit up straight to elongate your spine.
Bring the soles of your feet together. Your knees should bend and point outward. It may be easier to bring one in first, then the other to meet it. Make sure you are sitting upright, with your head above your spine.
Bring your heels as close to your body as you can. Hold on to your ankles and pull your feet towards your pelvis. Get as close as possible, but don’t force the position beyond your comfort.
Lean forward. Make sure your back stays straight. You can use your elbows to push gently on your thighs for a deeper stretch.
If you are a beginner, you don’t need to lean too far, just enough to feel the stretch. As you get more comfortable doing it, you may be able to lean further forward.
Hold the pose for 60 seconds. Stay still in this pose, and don’t bounce up and down, even slightly. If you start to feel extreme pain at any point then stop at that point for 30-40 seconds.