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MONDAY 20210719

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 1:30 for 9:00 (6 sets):
Low Hang Snatch (Above Knee) x 2 Reps @ 65-75% of your 1RM Snatch
* Drop and reset between reps–rest at least :10 between reps.
into..
Every 1:30 for 4:30 (3 sets):
Pause Snatch Deadlift x 2 Reps w/:02 Pause at Knees @ 80% of your 1RM Snatch*

* Focus here is on being balanced throughout your feet and keeping your shoulders over the bar when the bar is at your knees.

FITNESS 20210719

For Time with a 12 Minute Cap:
40-30-20
SA DB Hang Power Clean (35-50, 20-35#) [Switch Arms Every 5 Reps]
15-10-5
Burpees

Scoring: Time


PERFORMANCE 20210719

For Time with a 12 Minute Cap:
15-12-9-6-3
Power Snatch (115/80#)
Burpees Over Barbell

Scoring: Time

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