7/6/20 - Monday
Tier 1, 2, 3 and Competitor
Home Warmup:
3 Rounds of:
30 Plank Jacks
5 Perfect Stretches each side
10 Glute Bridges
5 Good Mornings + Inch Worm to 3 Scapular Pushups, 2 Pushups, 1 Dive-Bomber
10 I, Y, T's
A) 7x (Hang Power Snatch + Power Snatch + OHS w/ 5 Second Pause)
*Start at 60% and work up
**Can't OH Squat? Do a 5 second pause in receiving position (as low as possible) of Power Snatch instead.
B) 3 Rounds For Time:
200m Run
15 Deadlifts
12 Hang Power Cleans
9 Shoulder to OH
T1- You pick the weight
T2- 115/75
T3- 135/95
Competitor- 155/105
Home Version:
A) 7x (DB Hang Power Snatch + Power Snatch + OHS w/ 5 Second Pause)
*Can't OH Squat? Do a 5 second pause in receiving position (as low as possible) of Power Snatch instead
**No equipment? Do Burpee Broad Jump to Jump for Height 7x3
B) 3 Rounds For Time:
200m Run
15 DB Deadlifts
12 DB Hang Power Cleans
9 DB Shoulder to OH
*No DB? Do Air Squats, No Pushup Burpees and Pushups
Outdoor Class:
A) Snatch Technique Practice:
Empty Bar:
2x3 Hang Snatch Pulls
2x3 Hang Muscle Snatch
2x3 (Hang Power Snatch + OH Squat w/ 5 Second Pause)
Empty Bar or Light Weight:
2x3 Snatch Pulls
2x3 Muscle Snatch
2x3 (Power Snatch + OH Squats w/ 5 Second Pause)
B) 7x (Hang Power Snatch + Power Snatch + OHS w/ 5 Second Pause)
*Start at 60% and work up
**Can't OH Squat? Do a 5 second pause in receiving position (as low as possible) of Power Snatch instead
C) 3 Rounds For Time:
200m Run
15 Deadlifts
12 Hang Power Cleans
9 Shoulder to OH
T1- You pick the weight
T2- 115/75
T3- 135/95
Competitor- 155/105
Mobility -
1:00 Foam Roll IT Band each side
1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats
1:00 Pigeon Stretch each side
20 Cat/Cow