Warm-up:
Individual…
Foam Roll Quads and Hamstrings and Lats
Crossover Symmetry
Squat Therapy to warm up hips
Group…
400m Jog
12 Dislocates
12 Good mornings
10 Scorpions
3 movements in 3 min (20 sec rotation)
-Situps
-Push up
– Squats
Review the Snatch and Position
Have group move through progressions with empty barbell
Strength and Skill:
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch
The weight should be constantly building throughout the 18 minutes of this session.
Fitness:
For time:
50/40 Cal Bike
60 Kettlebell Swings
30 Burpees
Performance:
For time:
1000 Meter Row
30 Burpees Over the Barbell
15 Hang Power Snatches (155/105 lbs)
12 Min time cap.
Mobility:
Mash Quads
LAX to Plantar Fascia
Roll Posterior
Couch Stretch
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