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MONDAY 20210215

Warm-up

10 Banded Passthru
10 Banded Pull-aparts
10 Banded Good Mornings
10 Banded Side Steps/side (Band Around Feet)
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/leg
10 Scorpions
Banded Shoulder Distraction Stretch
Calf/ankle Stretch on Rig

* Coach-led Barbell Warm-up for Snatch *


Strength and Skill

Every 1:30 for 12:00 (8 sets):
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch From Floor*

Build to a moderate / technical load in this complex for today (aim to not drop the bar). Use this complex to work on positions / technique and hitting the same positions from the floor that you hit from the hang.

* High Hang = bar in hip pocket and chest up, Hang = somewhere between hip and knee.

FITNESS 20210215

As many rounds and reps as possible in 12 minutes:
30 Lateral Jumps Over Dumbbell (50/35#)
12/9 Hand Release Push-ups
9 Deadlift (155/105#)

Scoring: Rounds + Reps


PERFORMANCE 20210215

As many rounds and reps as possible in 12 minutes:
15 Box Jumps (24/20″)
12 Deadlifts (225/155#)
9/7 Strict Handstand Push-ups

Scoring: Rounds + Reps


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