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MONDAY 20210208

Warm-up

200M Jog or :60 on Bike/Rower
10 Banded Passthru
10 Banded Pull-aparts (Crossbody and Diagonal)
10 Banded Face Pulls (Band on Rig at Eye Height)
10 Banded Good Mornings
10 Floor Facing Snow Angels
10 Squats w/Thoracic Reach
Calf/ankle Stretch on Rig
Banded Shoulder Distraction Stretch

2 Rounds:
10 Scap Pull-ups
10 Air Squats

*Coach-led Barbell Warm-up for Snatch*


Strength and Skill

Every 1:30 for 12:00 (8 sets):
Snatch x 1 Rep (Build to a heavy but technical single for today)*

* Squat snatch is preferred but power snatch is totally fine.


FITNESS 20210208

Every minute on the minute for 15:00 (5 Rounds):
1 – :30 AMRAP Strict Pull-ups (or L Pull-ups or Ring Rows)
2 – :30 AMRAP Double-unders or Single-Unders/Speed Steps
3 – :30 AMRAP SA Alternating DB Snatches (40-50#, 25-35#)

Score = total repetitions.Track each round.

Scoring: Reps


PERFORMANCE 20210208

Every minute on the minute for 15:00 (5 Rounds):
1 – :30 AMRAP Chest-to-Bar Pull-ups
2 – :30 AMRAP Double-unders
3 – :30 AMRAP Power Snatches @ 65-75% of Today’s Strength*

* Utilize 65-75% of today’s heavy but technical 1RM Snatch

Score = total repetitions. Track and enter total reps for each round.

Scoring: Reps

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