banner

TUESDAY 180821

Warm-up:

Individual…

Crossover Symmetry

Bike or Row

10 Cat and Cows

Group….

Foam Roll Upper back, Lats and Quads

10 Dead Bugs

Spiderman Pose

Down Dog

10 Scorpions

10 Squats

200m Jog

Review the Snatch positions and setup

 

Strength and Skill:

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%

 

Fitness:

Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Dumbbell Goblet Squats
6 Strict Pull-Ups

Performance:

Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups

 

Mobility:

Mash Quads and Lats

LAX to Shoulders

Roll Posterior

 

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin