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TUESDAY 191002

Warm-up:

Individual…

Foam Roll 2 minutes

Skip Rope 2 minutes

Group….

1 min high knees

1 min burpees jumping to a plate

1 min air squats

Review Snatch Positions, then…..

Empty barbell warmup, 5 reps each of:

Dip and shrug; high pull; hang muscle snatch; OHS; hang snatch; full snatch
Work on grip strength and don’t put the bar down between movements. Complete 1-2 more times.

Take 5 minutes to setup and build to 50-60%

 

Strength and Skill:

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

 

Fitness:

Complete rounds of 24, 18 and 12 reps for time of:
Burpees
Alternating Single-Arm Dumbbell Snatches

 

Performance:

Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (95/65 lbs)

Time cap of 10 minutes.

 

Mobility:

Mash Quads

Roll Posterior

LAX to Pec/Shoulders

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