banner

FRIDAY 20201016

Warm-up

:90 on Bike or Rower
10 PVC Dislocates
10 PVC Good Mornings
10 Matrix Turns
10 OHS w/PVC
10 Cat Cow Stretches
10 Bird Dogs
10 Squat Jumps
10 Reverse Lunges/side

— Coach-led barbell warm-up for Snatch and Clean/Jerk —



Strength and Skill

Every :45 for 27:00:
– 1st Interval–Lane 1 Athlete 1
– 2nd Interval–Lane 2 Athlete 1
– 3rd Interval–Lane 1 Athlete 2
– 4th Interval–Lane 2 Athlete 2
-And so on..

Three stations will be set up on each side of the gym. A maximum of three athletes will be assigned to each station. Athletes will alternate attempts in the Snatch (3 attempts) and then alternate attempts in the Clean and Jerk (3 attempts).


Snatch 1×1 (Female 135 and Below, Male 195 and Below)

Snatch for load:
#1: 1 rep

Scoring: Load


Snatch 1×1 (Female 136 and Above, Male 196 and Above)

Snatch for load:
#1: 1 rep

Scoring: Load


Clean & Jerk 1×1 (Female 135 and Below, Male 195 and Below)

Clean & Jerk for load:
#1: 1 rep

Scoring: Load


Clean & Jerk 1×1 (Female 136 and Above, Male 196 and Above)

Clean & Jerk for load:
#1: 1 rep

Scoring: Load


Weightlifting Total (Female 135 and Below, Male 195 and Below)

Add Snatch 1RM and Clean and Jerk 1RM as score (i.e. 115# Snatch and 200# Clean and Jerk = 315#)

Scoring: Load


Weightlifting Total (Female 136 and Above, Male 196 and Above)

Add Snatch 1RM and Clean and Jerk 1RM as score (i.e. 115# Snatch and 200# Clean and Jerk = 315#)

Scoring: Load


FITNESS 20201016

For Time:
20-15-10
Calorie Row
SA Alternating Dumbbell Snatch

* 8 Minute Time Cap

Scoring: Time


PERFORMANCE 20201016

For Time:
15-12-9
Calorie Bike
Power Snatches (75/55#)

* 8 Minute Time Cap

Scoring: Time


At Home Workout

For Time:
30-20-10
Kettlebell Swing (53/35#)
Burpee Over Kettlebell

* 10 Minute Cap

Scoring: Time

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin