Warm-up:
Individual…
Row or Bike
Pigeon Stretch
10 Squats
Group…
10 broad jumps for max distance
10 tall box jumps
10 tuck jumps
Then:
Loop a PVC thru a band and tie the band to a post. With tension on the band, go thru:
10 snatch grip DL to below the knee
10 snatch grip DL to above the knee
10 snatch grip DL to mid-thigh
10 snatch pulls
You’ll feel your lats turning on.
Then with an empty barbell:
5 hang snatches from the pocket
5 hang snatches from above the knee
5 snatches from mid-shin
x2
Review the Strength work and get going….
Strength and Skill:
Every two minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch
Fitness:
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters
12 Burpees
Performance:
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Bar-Facing Burpees
Mobility:
LAX to Shoulders
Roll Posterior
Mash Quads
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