Warm-up
200m Jog
Coaches choice for the day….
Scoring:
Strength and Skill
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)
*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch
FITNESS 200721
Three rounds for time of:
40 Kettlebell Swings
40 V-Ups or Abmat Situps
PERFORMANCE 200721
For time:
15 Snatches (115/75 lbs)
30 Toes to Bar
12 Snatches
24 Toes to Bar
9 Snatches
18 Toes to Bar
Time cap of 14 minutes.
At Home warm up and workout
When the clock starts, perform…
Four sets, not for time, of:
400 Meter Jog
10 Suitcase Deadlifts each side
10 Single-Arm Overhead Lunges each side
30 Second Hollow Hold
Rest 2 minutes then…
Three rounds for time of:
50 Line Jumps or Double Unders
immediately followed by three (3) rounds of:
10 Hand-Release Push-Ups
10 Backpack Ground to Overhead
For the sake of clarity, you will be performing a total of 150 Double-Unders, 90 Hand-Release Push-Ups and 90 Ground to Overheads.
Mobility
Couch Stretch for hips
Cobra Pose for hips and Abs
Downward Dog for hamstrings and calves
Roll Posterior
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