Warm-up:
Individual…
Bike 3 Minutes
Crossover Symmetry
Group…
Lunges Down and Back
5 Burpees
Zombie Walks Down
10 Squats
Broad Jumps Back
10 Dislocates
10 OH PVC Squats
PVC Snatch Progression – covering the positions
Strength and Skill:
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch
Fitness:
For time:
500 Meter Row
50 Alternating Dumbbell Snatches
500 Meter Row
Performance:
Three rounds for time of:
10 Snatches (135/95 lbs)
15 Toes to Bar
9 Minute Time cap.
Mobility:
Banded Lats and Shoulders
Roll Posterior
Couch Stretch
Leave a Reply