Warm-up:
Individual…
Row or Bike
Crossover Symmetry
12 Waiter Bows
Group…
12 Dislocates
12 Good Mornings
Bent Over PVC Thoracic Stretch
10 Trunk Twists
Spiderman Pose each side
10 PVC OH Squats
Review By the number positions of the Snatch
Setup and build to working weights in 5 minutes….
Strength and Skill:
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep @ 75-90%
Fitness:
For time:
30/25 Calories of Assault Bike
40 V-Ups or AbMat Situps
50 Kettlebell Swings
Performance:
For time:
40 Calories of Rowing on Concept 2
30 Toes to Bar
20 Snatches (135/95 lbs)
Time cap of 10 minutes.
Mobility:
Couch Stretch
Roll Posterior
Mash Quads
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