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WEDNESDAY 200122

Warm-up:

Individual…

200m Jog
Crossover Symmetry

Group….

Coaches Choice for general warm up

With an empty barbell….

Every 90 seconds for 4:30 (3 sets):
Close Grip Overhead Squat x 5-7 reps

Followed by…

Every 90 seconds for 4:30 (3 sets):
Snatch Balance x 3

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):

High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee
(pause 1-2 seconds in each starting position before snatching)

Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.

Fitness:

For time:
Run 800 Meters
50 Single-Arm Dumbbell Snatches
Run 800 Meters

Performance:

For time:
Run 800 Meters
30 Power Snatches (135/95 lbs)
Run 800 Meters

Time cap 16 minutes.


Mobility:

Banded Hamstrings
Roll Posterior
Lax to Feet and Shoulders

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