A) 2 Rounds:
5 Broad Jumps
15 Ball Slams
B) Every 3 Minutes x 3 rounds, with an empty barbell:
3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up
Then 2 sets x 3 reps at 90% of heaviest 3 rep.
Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.
If your 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 your weight is in the middle of the foot, and your back is straight with the 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.
4 Rounds, 2 minutes each:
Max Rounds of:
2 Ground to Overhead
2 Bar Facing Burpee
– 1 Minute Rest
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
Ground to Overhead: this may be a power snatch or a clean and jerk. Any way you can think of bringing the bar from the ground to an overhead position.