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WEDNESDAY 20201014

Warm-up

10 PVC Dislocates
10 Good Mornings
10 Matrix Turns
Front Rack Stretch w/PVC
10 PVC Thrusters
10 Cat Cow Stretches
10 Bird Dogs
:60 Squat Hold

— Coach-led Barbell Warm-up for Snatch and Clean and Jerk —


Strength and Skill

EMOM 12:
Min 1 – 6: Build to a moderate Power Snatch
Min 7 – 12: Build to a moderate Power Clean and Jerk

* Emphasis today is technique and working on olympic points of performance (elbows locking out, standing all the way up, bringing feet back underneath body)


FITNESS 20201014

As many rounds and reps as possible in 14 minutes:
15 Wall Balls
18 Abmat Sit-ups
21 Kettlebell Swings (53/35#)

Scoring: Rounds + Reps


PERFORMANCE 20201014

As many rounds and reps as possible in 14 minutes:
15 Wall Balls (20/14#)
12 Toes-to-Bar
9 Power Cleans (155/105#)

Scoring: Rounds + Reps


At Home Workout

As many rounds and reps as possible in 14 minutes:
30 Air Squats
15 V-Ups (or abmat sit-ups)
9 Power Cleans (135/95#) or Kettlebell Swings (53/35#)

Scoring: Rounds + Reps

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