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MONDAY 190422

Warm-up:

Individual…

Foam Roll 2 minutes
Row or Bike
Crossover Symmetry

Group…

Run 200m
12 Leg Swings each way
Wall Slides x 10 @ 3 sec down 3 sec up
Russian Baby Makers x 10
Cuban Press x 10
Overhead Squats x 10
Bird Dogs x 10
Single-Leg Jumps x 10

Review the Snatch positions and begin building to a start set- take 6 minutes to build…

 

Strength and Skill:

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

 

Fitness:

Complete as many rounds and reps as possible in 7 minutes of:
14 Kettlebell Swings
14 V-Ups or Abmat Situps

 

Performance:

Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar

 

Mobility:

LAX to Traps/plantar fascia/shoulders

Couch Stretch

Mash Quads

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