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TUESDAY 20210112

Warm-up

10 PVC Passthru
10 PVC Good Mornings
10 Internal/External Hip Rotations/side
10 Kip Swings
10 Kipping Knee Raises
10 Cat Cows
10 Super Bird Dogs
Wrist Stretch
Seated Forward Fold Stretch
Banded Shoulder Distraction Stretch

Barbell Warm-up for Snatch:
5 Snatch Grip Deadlifts
5 Muscle Snatches
5 BTN Snatch Grip Push Press
5 BTN Snatch Grip Push Jerk
5 Hang Power Snatch


Strength and Skill

Every 1:30 for 12:00 (8 sets):
1 Hang Power Snatch + 1 Power Snatch*

Build to a heavy but technical complex for today.

* Drop and reset after hang power snatch. Hang can be low, mid, or high hang position.

FITNESS 20210112

Every 1:30 for 15:00 (10 Rounds):*
12 Lateral Plate Jumpovers (45#)
10 Abmat Sit-ups
6 SA Alternating Dumbbell Power Snatch (50/35#) [3/arm]

* Scale as needed such that you have at least :20-30 of rest per interval.

Score = rounds completed. 10 rounds = all rounds completed within the :90.

Scoring: Rounds + Reps


PERFORMANCE 20210112

Every 1:30 for 15:00 (10 Rounds):*
7 Box Jumps (24/20″)
5 Toes-to-Bar
3 Power Snatches @ 75-85% of Today’s Strength Complex (1 Hang Power Snatch + 1 Power Snatch)

* Scale as needed such that you have at least :20-30 of rest per interval.

Score = rounds completed. 10 rounds = all work completed within the :90 interval (note weight in comments).

Scoring: Rounds + Reps


At Home Workout

Every 1:30 for 15:00 (10 Rounds):*
12 Plate Jumpovers (45#) or Lateral Jump Over Dumbbell
10 Abmat Sit-ups or 5 V-ups
6 SA Alternating Dumbbell Power Snatch (50/35#) [3/arm]

* Scale as needed such that you have at least :20-30 of rest per interval.

Score = rounds completed. 10 rounds = all rounds completed.

Scoring: Rounds + Reps

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