Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Hollow Rocks
Group….
15 Dislocates
10 Good Mornings
PVC Overhead Lunges Down
Butt Kickers Back
10 Scorpions
12 KB Swings
10 Goblet Squats
Review Snatch Positions and build to 50%
Strength and Skill:
For the following 15 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every minute on the minute, for 4 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every minute on the minute, for 3 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
Fitness:
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Performance:
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups
Mobility:
LAX to Traps and Shoulders
Roll Posterior
Mash Quads
LAX to Plantar Fascia
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