Great job today! We're working the olympic lifts back to the floor developing speed and strength through these positions!
*** Keep up with your team's accessory work! It will make a huge difference in seven weeks!
Inchworm+pushup one length
Duck walk one length
Duck walk with pvc overhead one length
Self Warm Up:
WIth an empty bar: 8 Snatch Lift Offs
8 Muscle Snatch (from below knee)
8 Overhead Squats
8 Snatch Pull Unders
Add weight and repeat above but for 3 reps of each movement.
Guided Warm Up with an empty bar:
5 Snatch Pulls from Above Knee
5 Snatch Pulls from Below Knee
5 Power Snatch from High Hang
5 Power Snatch from Above Knee
5 Power Snatch from Below Knee
10 Overhead Squats
-rest and review complex/positions-
3 sets with coaches cadence of the complex being done for strength.
In 18 minutes, go as heavy as possible:
1 High Hang Snatch (hip)
1 Hang Snatch (above knee)
1 Hang Snatch (below knee)
*All snatches should be full squat or as low as possible.
3 rounds for time:
15 Box Jumps (24/20)
15 Power Snatches (115/75)
400m run, 10 arm circles in all directios, 5 burpee pull ups, 10 beat swings, 10 toe touch
4 rounds 1 length of gym over head walking lunges with weight, 12 pause air squats, 12 hollow rocks, inch worm back
400m run- 21-15-9 burpee box jump, toes to bar, 400m run