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FRIDAY 20210709

Warm-up

Every :20 for 3:00 (3 times through):
Waiter Bows
Reverse Lunges
Mountain Climbers

10 Banded Passthru
10 Banded Good Mornings
10 Banded Overhead Squats
10 Thread The Needle w/Reach
10 Floor-facing Snow Angels
10 Superman Holds
10 Hollow Rocks
10 Air Squats w/Thoracic Reach
Banded Shoulder Distraction Stretch
Pec Stretch on Rig

* Coach-led Barbell Warm-up for Snatch *


Strength and Skill

Every 2:00 for 16:00 (8 sets):
Snatch w/:01 Pause at Knee x 2 Reps*

* Drop and reset between reps. Power or squat for today. Start light and build to a moderate but technical set of two for today.

FITNESS 20210709

As many rounds and reps as possible in 10 minutes:
8/6 Calorie Bike
8 Single Arm Alternating DB Snatch (40-50, 25-35#) [4/arm]
8 DB Goblet Squats (40-50, 25-35#)

Stimulus: the bike should be fairly fast and you should feel confident performing the dumbbell snatch + goblet squats unbroken.

Scoring: Rounds + Reps


PERFORMANCE 20210709

As many rounds and reps as possible in 10 minutes:
9 Burpee Box Get-Overs (24/20”)*
7 Hang Power Snatch (95/65#)
5 Overhead Squats (95/65#)

* Jump or step over–your choice.

Stimulus: you should feel confident performing the Hang Power Snatch + Overhead Squats with only one break.

If overhead is a no-go, sub Hang Power Cleans + Front Squats.

Scoring: Rounds + Reps


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