Warm-up:
Individual…
Row or Bike or Run
Crossover Symmetry
10 Hollow Rocks
Group…
200M Jog
10 Dislocates
10 Good Mornings
10 Squats
Bear Crawl Down
Zombie Walks Back
10 Yoga Push ups
10 Jumping Spiders
45 Sec handstand hold on wall
Review the Snatch Positions
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + Snatch
Build over the course of the 8 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.
Fitness:
For time:
Run 800 Meters
75 Kettlebell Swings
Run 800 Meters
**If there is excessive rain, substitute in 35 Burpees for each 800M run
Performance:
For time:
Run 800 Meters
30 Power Snatches (135/95 lbs) (This weight should not exceed 60% of your 1RM Snatchas a guideline)
Run 800 Meters
The 30 power snatches should take no more than 5 minutes, so please modify the weight for the appropriate stimulus.
**If there is excessive rain, substitute in 35 Burpees over the Bar for each 800M run
15 Minute Time cap.
Mobility:
LAX to Plantar Fascia
Mash Quads
Roll Posterior
LAX to Shoulders and Traps
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