Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Hollow Rocks
Group….
10 Dislocates
10 Good Mornings
Pigeon Stretch
10 Jumping Spiders
Cobra Pose
10 Squats
Review the Snatch Positions and build to a starting load
Strength and Skill:
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Build over the course of the 10 sets to today’s heavy single.
Fitness:
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – Strict Pull-Ups x Max Reps in 40 seconds
Minute 2 – Alternating Dumbbell Snatches x 20 reps
Performance:
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 –Strict Pull-Ups x Max Reps in 40 seconds
Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
Score is Strict Pullup Reps
Mobility:
LAX to Traps and Shoulders
Banded Lat Stretch
Roll Posterior and Lats
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