Warm-up:
Individual…
Skip rope 2 minutes
Crossover Symmetry
Group…
10 Dislocates
10 Good Mornings
10 Trunk Twists
10 Jumping Lunges
45 Sec Handstand hold
Empty Barbell snatch progressions:
5 movements of each position…
High Hang, top of knees, mid shin
Review the positions and strength layout
Strength and Skill:
Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, from the floor)
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
Fitness:
For time:
40/30 Calories of Assault Bike (or Rowing)
40 Alternating Dumbbell Snatches
Performance:
For time:
40/30 Calories of Assault Bike (or Rowing)
30 Power Snatches (115/75 lbs)
20 Toes to Bar
Time cap of 10 minutes.
Mobility:
LAX to Shoulders and Pecs
Roll Posterior
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