Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Group…
Jog down and back 3 times
High Knees down
Butt Kickers back
12 Dislocates
12 Good Mornings
10 Squats
10 Jumping Spiders
Review the Snatch positions
Barbell warm-up (coach led)
Strength and Skill:
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets
Take 14 Minutes to complete.
Fitness:
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
10 Goblet Squats
15 Kettlebell Swings
100 Meter Run
If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.
Performance:
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Overhead Squats*
10 Kettlebell Swings (32/24 kg)
20 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.
Time cap of 16 minutes.
Mobility:
Mash Quads and IT Bands
Roll Posterior
Pigeon Stretch
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