A) 3 Rounds of:
12 Wall Balls, 12#/10#
6 Overhead Lunges, with an empty barbell
6 Overhead Squat, with an empty barbell
12 calories Row
B) 9-6-3 reps of:
Muscle Snatch Below Knee
Power Snatch, From Floor
3 sets x 3 reps
4 sets x 3 reps
Objective: build over the first three sets to a manageable weight, then repeat that weight for four more sets.
If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.
40 calories Row
20 Power Cleans, 135#/95#
Row: scale calories to be completed within 4 minutes.
Cleans: athletes should complete all 30 cleans in 3 minutes or less
Muscle-Ups: athletes should complete all 10 Muscle-Ups in 3 minutes or less . Scale to 20 Strict Pull-Ups, or as many strict pull-ups in 3 minutes.
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