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MONDAY 20210712

Warm-up

:90 Bike or Row
10 Banded Passthru
10 Banded Pull-aparts (Crossbody/Overhead)
10 Banded Good Mornings
10 Banded Overhead Squats
10 Thread The Needle w/Reach
10 Superman Holds
10 Hollow Rocks
10 Air Squats w/Thoracic Reach
Wrist Stretch

* Coach-led Barbell Warm-up for Snatch *


Strength and Skill

Every 2:00 for 12:00 (6 sets):
Hip Snatch (High Hang) x 3 Reps @ 60-70% of 1RM Snatch
into…
Every 2:00 for 6:00 (3 sets):
3 Snatch Pulls @ 90-100% of 1RM Snatch*
* Only go as heavy as you can maintain proper balance and torso alignment.

FITNESS 20210712

6 Rounds for Time with a 14 Minute Cap:
12/9 Calorie Bike
12 Single Arm Alternating DB Snatch (25-40, 15-30#) [6/arm]

Stimulus: this is intended to be a quick workout–try to maintain 85+% effort for every round.

Scoring: Time


PERFORMANCE 20210712

For Time with a 14 Minute Cap:
40/30 Calorie Row
40 Single Arm Alternating DB Snatch (50/35#) [20/arm]
30/24 Calorie Row
30 Single Arm Alternating DB Snatch (50/35#) [15/arm]
20/15 Calorie Row
20 Single Arm Alternating DB Snatch (50/35#) [10/arm]

Stimulus: this is intended to be a quick workout–try to increase your effort as the subsequent sets decrease (i.e. 75 then 85 then 95% effort).

Scoring: Time


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