A) 2 Rounds:
15 Air Squats
10 Shoulder Rolls
5 Strict Pull-Ups
3 sets each:
1 Snatch High Pull
2 Power Snatches
3 Overhead Squats
Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our olympic lifts.
Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.
Power Snatch: athlete’s 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 “Power Position” squat position with the hip crease of the athlete above parallel.
Every 2 Minutes x 8 rounds:
5 Touch and Go Power Cleans,
10 Burpees Over the Bar
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!
RX+ – competitive athletes that want a little more dose of the good stuff.
Power Clean: athletes should be able to complete movement in quick singles. This station should not take more than 50 seconds. (10 seconds per rep)
Run: scale distance to keep rest times to 45-60 seconds.