Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
15 Leg Swings
Group…
15 Dislocates
15 Good Mornings
Snatch Review Skill
Strength and Skill:
For the following 14 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every 60 seconds, for 4 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch
Rest 60 seconds, and then…
Every 60 seconds, for 4 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 60 seconds, for 4 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
Fitness:
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Performance:
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups
***Record total working time.
Mobility:
LAX to Shoulders/Traps
Roll Posterior
Couch Stretch
Box Brief:
*****Showers are up and going now!
*****We are planning to take out the flooring Saturday after the workout, so if you want to help great! Also- if we requested mats you can pick them up then.