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FRIDAY 20210122

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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