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WEDNESDAY 190227

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Dislocates

Group…

Row 500m

5 Strict Pullups

10 Push ups

Barbell Led Coach warm-up:

5 Behind the neck Snatch push press

5 OH Squats

5 Snatch Balances

5 High Hang Snatch

5 Hang Snatch

5 Snatch

Recover and setup to start working time….

 

Strength and Skill:

Take 16 minutes to build to today’s 1-RM Snatch

Sample type of approach- but it is your choice:

EMOM for 4 minutes (4 sets):
Hang Power Snatch + Snatch Balance

Then…

EMOM for 4 minutes (4 sets):

Hang Snatch + Snatch

Every 2 minutes for 8 minutes (4 sets):
Snatch x 1

 

Fitness:

Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Assault Bike Sprint x 30 seconds
Station 2 – Kettlebell Swings x 15 reps
Station 3 – Dumbbell Push Press x 15 reps
Station 4 – Mountain Climbers x 30 reps
Station 5 – V-Ups x 15 reps

Performance:

Every minute, on the minute, for 16 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM

 

Mobility:

Roll Posterior

Mash Quads

LAX to Shoulders/Traps

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