Warm-up:
Individual…
Run, Row or Bike
Crossover Symmetry
10 Banded Good Mornings
Group…
Samson Lunges Down
Spiderman Crawl Back
Pigeon Stretch each side
45 Sec Handstand hold
10 Yoga Push ups
Review the Snatch and warm up
Strength and Skill:
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Fitness:
Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Kettlebell Swings
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
Performance:
Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
Mobility:
Mash Quads
Roll Posterior
LAX to Shoulders
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