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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