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MONDAY 170703

Warm-up:

Individual…

Assault Bike 2 minutes

20 Banded Good Mornings

Crossover Symmetry

Group…

20 Arm Circles

15 Dislocates

15 Leg Swings

10 Trunk Twists

10 Jumping Spiders

10 PVC OH Squats

Snatch Review

 

Skill and Strength:

For the following 20 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 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

 

Fitness:

Complete as many rounds and reps as possible in 9 minutes of:
12 Kettlebell Swings
9 Burpees
100m Run

Performance:
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (135/95 lbs)
6 Burpees over the bar
30 Double Unders

 

Mobility:

Mash Calves/Achilles

Roll Posterior

Mash Quads/IT bands

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