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MONDAY 180806

Warm-up:

Individual…

Foam Roll Quads and Hamstrings and Lats

Crossover Symmetry

Squat Therapy to warm up hips

Group…

400m Jog

12 Dislocates

12 Good mornings

10 Scorpions

3 movements in 3 min (20 sec rotation)

-Situps

-Push up

– Squats

Review the Snatch and Position

Have group move through progressions with empty barbell

 

Strength and Skill:

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

The weight should be constantly building throughout the 18 minutes of this session.

 

Fitness:

For time:
50/40 Cal Bike
60 Kettlebell Swings
30 Burpees

 

Performance:

For time:
1000 Meter Row
30 Burpees Over the Barbell
15 Hang Power Snatches (155/105 lbs)

12 Min time cap.

 

Mobility:

Mash Quads

LAX to Plantar Fascia

Roll Posterior

Couch Stretch

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