TUESDAY 200721


200m Jog
Coaches choice for the day….


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


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.


Couch Stretch for hips
Cobra Pose for hips and Abs
Downward Dog for hamstrings and calves
Roll Posterior

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