banner

WEDNESDAY 190918

Warm-up:

Individual…

Bike 3 minutes
Crossover Symmetry

Group…

Followed by…

200m Jog
12 Dislocates
12 Good mornings
12 Leg Swings
12 Trunk twists

Then….

2 sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 3 @ 3 sec descend
Muscle Snatch x 3
Shoulder Press from Behind the Neck x 3
Snatch Balance x 3
Overhead Squats x 3


Strength and Skill:

Every 90 seconds, for 15 minutes (10 sets) of:
Slow Pull Snatch x 1 rep

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
20 Lateral Jumps Over KB
10 Kettlebell Swings


Performance:

Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (115/75 lbs)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following the pattern for 10 minutes.

Mobility:

Banded Hamstrings
Couch Stretch
Roll Lats on roller

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin