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FRIDAY 20201113

Warm- up

200M Jog
15 PVC Passthrough
15 PVC Good Mornings
Leg Swings Front/Back Side/side
Supine Twist Stretch
Seal Pose Stretch
Wrist Stretch
10 Spiderman Pose w/reach
10 Bird Dogs
10 Dead Bugs
10 Thread The Needle Reaches (5/side)

Empty Barbell:
5 Snatch Grip Deadlift
5 Muscle Snatch
5 Snatch Grip Push Press
5 Snatch Grip Push Jerk
5 Overhead Squats
5 Snatch Balances

Strength and Skill

Every 2:00 for 16:00 (8 sets):
2 Snatch Pulls + 1 Snatch*
* Start moderate and build to a heavy but technical/balanced complex.

Focus on flat feet throughout pull, keeping the arms straight until full hip extension, and keeping the bar close to body after the shrug.


2 Snatch Pulls + 1 Snatch

Heaviest load for 2 snatch pulls + 1 snatch

Scoring: Load


FITNESS 20201113

For time with a 15 minute cap:
800M Run
30 Single Arm Alternating Dumbbell Snatch (50/35#)
15 Knee Raises
24 Single Arm Alternating Dumbbell Snatch (50/35#)
12 Knee Raises
18 Single Arm Alternating Dumbbell Snatch (50/35#)
9 Knee Raises
800M Run

Scoring: Time


PERFORMANCE 20201113

For time with a 15 minute time cap:
800M Run
15 Hang Power Snatch (115/85#)
15 Toes-to-Bar
12 Hang Power Snatch (115/85#)
12 Toes-to-bar
9 Hang Power Snatch (115/85#)
9 Toes-to-bar
800M Run

Scoring: Time


At Home Workout

For time with a 15:00 time cap:
800M Run
30 Kettlebell Swings (or Dumbbell Swings, or SA Dumbbell Snatch)
15 V-ups
24 Kettlebell Swings (or Dumbbell Swings, or SA Dumbbell Snatch)
12 V-ups
18 Kettlebell Swings (or Dumbbell Swings, or SA Dumbbell Snatch)
9 V-ups
800M Run

Scoring: Time

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