Warm-up:
Individual….
Row or Bike
Crossover Symmetry
Group….
12 Dislocates
12 Good Mornings
10 OH Squats with PVC
10 OH Lunges with PVC
3-4 Minutes of PVC Snatch work….
Transition to the barbells to start building up….
Strength and Skill:
Take 10 minutes to build to approximately 80% of your 1-RM Snatch
Fitness:
Every 5 minutes, for 25 minutes (5 sets) for times of:
500 Meter Row
25 Kettlebell Swings
Note weight of kettlebell used and time to complete each set.
Performance:
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Snatches
Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
Mobility:
Mash Quads
Roll Posterior
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