banner

FRIDAY 20201120

Warm-up

200M Jog
10 Banded Pass Thru
10 Banded Good Morning
10 Band Pull-aparts
10 Band Front Raises
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 1:30 for 15:00 (10 sets):
Intervals 1-5:
2 No Feet Power Snatch @ 60-75% of 1RM Power Snatch

Intervals 6-10:
2 No Feet Power Clean @ 60-75% of 1RM Power Clean

FITNESS 20201120

For Time with a 18:00 Cap:
30 SA Alternating DB Snatches (40/30#)
400M Run
50 Wallballs (20/14#)
400M Run
30 SA DB Hang Power Clean and Jerk (40/30#)

Scoring: Time


PERFORMANCE 20201120

For Time with a 18:00 Cap:
15 Power Snatches (135/95#)
400M Run
50 Wallballs (20/14#)
400M Run
15 Power Clean and Jerks (135/95#)

Scoring: Time

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin