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MONDAY 200727

Warm-up

200M Jog
15 Dislocates
15 Good Mornings with a rotation
10 Matrix turns
20 Jumping Jacks
10 reverse lunges
10 Squats

With an empty barbell….

5 Snatch Grip Romanian deadlift
5 Hang Snatches
5 Behind the neck snatch grip Push Press
5 Snatch Balances

Review the positions and point of performance for the strength with time to build to a working weight….


Strength and Skill

Every 2 minutes, for 10 minutes (5 sets):
(Hang Snatch + Snatch) x 2 reps

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

Immediately followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps @ 85% of 1-RM Snatch


FITNESS 200727

Complete as many rounds and reps as possible in 12 minutes of:

12 Dumbbell Hang Clean & Jerks (Right)
12 Dumbbell Hang Clean & Jerks (Left)
12/10 Cal on Assault Bike


PERFORMANCE 200727

Complete as many rounds and reps as possible in 12 minutes of:

12 Power Snatches (95/65 lbs)
12 Push Presses (95/65 lbs)
12 Box Jumps (24″/20″ – jump up, step down)


At Home EMOM 30

Every minute, on the minute, for 30 minutes (6 sets) of:

Station 1: 45 Seconds of Smurf Jacks
Station 2: 45 Seconds of Plank Kick-Throughs With Hand Tap
Station 3: 45 Seconds of Burpee Jump Backs
Station 4: 45 Seconds of Double-Unders
Station 5: Rest


Mobility

LAX to Feet and Traps
Roll Posterior
Couch Stretch

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