A) Warm-up
X-Band Walks x 2:00
Then w. a PVC
– 10 Pass Thru
– 10 Around the World
– 10 OHS Then Grab a Barbell:
– 5 Snatch Grip Deadlifts
– 5 Muscle Snatch from below knee
– 5 OHS (or Front Squat)
– 3 Power Snatch + 2 OHS
– 2 Squat Snatch
B) Mobility/Prep
– Spend 5:00 reviewing snatch technique and making sure athletes are ready to go for both EMOMs.
– Review Power Cleans
C) Strength
1) EMOM 6: 2 Squat Snatches @75%. – +5% from last week – Reset on each rep. – Beginner: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep.
2) EMOM 6: 4 Speed Front Squats @65% – +5% from last week
– If able to use bands use 55%
– Segway right into warming up power cleans for Conditioning
D) Conditioning
Every 4:00 x 5 Sets:
3 Power Clean (185, 125)
9 Lateral Burpees
150 Meter Max Effort Row
Rx+:(70% of Power Clean if heavier than Rx weight)
L3: (155, 105)
L2: (135, 95)
L1: (135, 95 Deadlifts x 9 Reps each round) (Burpees)
*Score = fastest split
– Alternate Scaling 150m Row = 100m Run
E) Extra Credit
Accumulate:
100 Banded Leg Curls each leg
100 Banded Ab Pulldowns
or Reverse Hypers: 3 x 25 @50% of Back Squat