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GENERAL WARM UP 5-15minutes
1x:
–50 Jumping Jacks
Plate Warm Up 1x:
–10ea Rotations
–10ea Overhead Rotations
–10 Plate Swing
–5ea Plate Woodchop
–10 Alt. OH Lunge
–10 Alt. Lateral Lunge
–10 Squat + Plate Press Away
–10 Plate OH Squat
//Weight should be between 15-25#.//
SPECIFIC WARM UP 15-25minutes
General Snatch Warm Up 1x:
–5 Snatch Deadlift
–5 Muscle Snatch
–5 Snatch Push Press
–5 Overhead Squat
PVC Snatch Footwork Drills 1-2xs:
–5 Snatch Drop @ 2″
–5 Snatch Drop @ parallel
–5 Snatch Drop
–5 Hang Power Snatch
Go on coach’s call as needed to assure position.
Specific Barbell Warm Up 1x:
–5 Power Snatch (on coach’s call)
Workout Prime 1x:
–:20sec Single Arm OH Hold (right)
–:20sec Single Arm OH Hold (left)
–5 Dual DB Squats
15 Minutes to find a Heavy Single
Power Snatch:
Take 15 min to find a heavy Power Snatch single for the day.
Scaled Version:
Take 15 min to find a heavy Hang Power Snatch Single for the day.
Minimal Gear Version:
5 x 4-8ea Dumbbell or Kettlebell Snatch
Bodyweight Version:
5 x 6-12 Clapping Push Ups
AMRAP 15 min:
-50′ Dumbbell or Kettlebell Single Arm Overhead Carry (right)(50/35)
-50′ Dumbbell or Kettlebell Single Arm Overhead Carry (left)
-15 Single Dumbbell Goblet Squats
AMRAP 15 min Scaled Version:
-50′ Dumbbell or Kettlebell Single Arm Overhead Carry (right)
-50′ Dumbbell or Kettlebell Single Arm Overhead Carry (left)
-10 Single Dumbbell Goblet Squats
AMRAP 15 min Minimal Gear Version:
-50′ Dumbbell or Kettlebell Single Arm Overhead Carry (right)
-50′ Dumbbell or Kettlebell Single Arm Overhead Carry (left)
-15 Single Dumbbell Goblet Squats
AMRAP 15 min Bodyweight Version:
– 4 Wall Walk + Shoulder Tap
-15 Lunge, Lunge, Squat
Every foot and every squat counts as a rep
–10ea Lying Thoracic Rotation w/ a :01sec pause in each direction
–3-4min Straddle Stretch
