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
SATURDAY 20210417
FRIDAY 20210416
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