Warm-up
200M Jog or :60 on Bike/Rower
10 Banded Passthru
10 Banded Pull-aparts
10 Banded Good Mornings
10 Floor-facing Snow Angels
10 Squats w/Thoracic Reach
Calf/ankle Stretch on Rig
Banded Shoulder Distraction Stretch
*Coach-led Barbell Warm-up for Snatch/OHS*
Strength and Skill
Every 2:00 for 8:00 (4 sets):
1 Power Snatch + 2 Snatch Balance (light to moderate load for practice/warming up overhead squats)
+
Every 2:00 for 12:00 (6 sets):
1 Hang Snatch + 2 Overhead Squats*
* Build to a heavy but technical complex in this lift for today.
(If OHS are challenging or not possible–sub 1 Hang Clean + 2 Front Squats)
1 Hang Snatch + 2 Overhead Squats
Heaviest weight used for 1 Hang Snatch + 2 Overhead Squats complex
Scoring: Load
FITNESS 20210122
For Time with a 10 Minute Cap:
21-15-9
Front Squat (95/65#)
Burpees
Scoring: Time
PERFORMANCE 20210122
For Time with a 10 Minute Cap:
21-15-9
Overhead Squat (135/95#)
Box Jumps (24/20″)
Scoring: Time
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