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GENERAL WARM UP 5-15minutes
1 Round:
–1min Bike or Row (moderate pace)
–10ea Lying Hamstring
–5ea Lying Leg Crossover
–5 Roll Over V Sit
–10 Straight Leg Sit Up
1 Round:
–1min Bike or Row (hard pace)
–:20sec Dead Hang
–10 V-Up
–10 Scap Pull Up
–10 Scap Push Up
SPECIFIC WARM UP 15-25minutes
General Snatch Warm Up 1x:
–5 Snatch Deadlift
–5 Muscle Snatch
–5 Snatch Push Press
–5 Snatch Balance to power position
Toes to Bar Specific Warm-Up 1xs:
–:15sec Hollow Hold
–8 Kip Swing
–6 Kipping Knee Raise
–4 T2B or Kipping Leg Raise
Specific Barbell Warm Up 1x:
–5 Hang Power Snatch (on coach’s call)
6 Rounds:
20/17 Cal Row or 14/12 Bike
10 T2B
5 Hang Power Snatch (135/95)
Goal: Sub 19 min
6 Rounds Scaled Version:
15/14 Cal Row or 11/10 Bike
10 Knee Raises OR Straight Leg Sit-Up
5 Hang Power Snatch (95/65)
Goal: Sub 19 min
Stretch/Strengthen:
Eccentric Elevated Reverse Lunge : 3 x 6/leg w/ :06 sec lowering
OH Samson Stretch : 1 min/side
Dumbbell Pullover: 3 x 6 w/ :06 sec lowering
Tempo Dumbbell Row: 3 x 6 reps :03 sec up and down
