Search

Monday 03082021

Warmup

Snatch Technique

On the 1:30 x 5 Sets:

3-Position Muscle Snatch

3 Overhead Squats

Light loads across all sets.

Snatch

On the 1:30 x 5 Sets:

1 Power Snatch

1 Squat Snatch

Build in weight each set.

Stamina Conditioning

On the 2:00 x 6 Sets:

3-5 Chest To Bar Pull-Ups

1-3 Bar Muscle-Ups

5-5-4-4-3-3 front squats

Build in weight on the front squats

WOD

"All Over Again"

AMRAP 15:

25 Overhead Squats 75 / 55 lb

20 Single Dumbbell Hang Clean and Jerks 50 / 35 lb

15 Toes to Bar


167 views0 comments

Recent Posts

See All

WARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps  @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4

WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly

WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo