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WEDNESDAY 20210630

Warm-up

:90 on Bike or Rower
10 PVC Dislocates
10 PVC Good Mornings
10 OHS w/PVC
10 Cat Cow Stretches
10 Bird Dogs
10 Squat Jumps
10 Spiderman Lunges w/Reach
10 Reverse Lunges/side
10 Banded Pull-aparts (crossbody/diagonal)
10 Banded Side Steps
10 Banded Face Pulls
Banded Shoulder Distraction Stretch

— Coach-led barbell warm-up for Snatch and Clean —


Weightlifting Wednesday

With a 35:00 running clock, every minute perform 1 lift and add 10/5 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift.

(Time cap of 35 minute so adjust your starting weight if needed to accommodate the time cap, however know you will likely reach about 90% of your 1RM.)

*** Time permitting do a cool down- row, bike or jog


Snatch 1×1

Snatch for load:
#1: 1 rep

Scoring: Load


Clean 1×1

Clean for load:
#1: 1 rep

Scoring: Load


Deadlift 1×1

Deadlift for load:
#1: 1 rep

Scoring: Load

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