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WEDNESDAY 20201007

Warm-up

200M Jog
Line Drills:
Heel Walks
Toe Walks
Zombie Walks
Butt Kicks
Side Shuffle (down/back)
10 Sumo Inch Worms

— Coach-led Barbell Warm-up for Snatch —


Strength and Skill

4 sets, every 1:30 for 6:00:
1 Squat Snatch w/ 2 second pause above the floor/at shin

4 sets, every 1:00 for 4:00:
1 Squat Snatch (building to a heavy for today)


Squat Snatch 4×1

Squat Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep

Scoring: Load


FITNESS and PERFORMANCE 20201007

For time:
800 Meter Run
60 Double-Unders
40 Alternating Single-Arm Dumbbell Snatches
400 Meter Run
60 Double-Unders
40 Alternating Single-Arm Dumbbell Snatches
200 Meter Run

* 20 Minute Cap

Scoring: Time


At Home Warm-up

Two sets of:
60 Seconds of Jogging at 60%
30 Feet of Lunge Stretch with Twist
30 Feet of Walking Knee Tucks
:30 of Mountain Climbers
:30 of Bootstrappers
:30 Calf Stretch each side


At Home Workout

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
15 Single-Arm Dumbbell or Kettlebell Overhead Squats
15 Burpees Over the Dumbbell

Scoring: Rounds + Reps

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