Warm-up:
Individual…
Row or Bike or Run
Crossover Symmetry
10 Hollow Rocks
Group…
Bear Crawl Down
Zombie Walks Back
10 Dislocates
10 Good Mornings
10 PVC Snatch Grip Behind the neck presses
10 PVC OH Squats
Ostrich Walks Down
Bunny Hops Back
Review Snatch Positions
Strength and Skill:
For the following 20 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 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
Fitness:
For max reps/calories:
3 Minutes of Rowing
3 Minutes of Kettlebell Swings
3 Minutes of Assault Bike
Performance:
For max reps/calories:
3 Minutes of Rowing
3 Minutes of Power Snatches (135/95 lbs)
3 Minutes of Assault Bike
Mobility:
Roll Posterior
LAX to Traps and Shoulders
Mash Quads
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