Warm Up
Workout Definition
800m run
1 Min Dragon stretch L
1 Min dragon stretch R
1 Min Standing straddle
1 min saddle stretch
4 min amrap
10 lunges
7 push ups
10 sit ups
Strength Mandatory
Workout Definition
Hang Power Snatch for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 80%
At Home version:
if no barbell use dumbbells or kb’s
if neither is an option use a broom stick and work on squat snatch with 4 sec pause in the bottom. This is your chance to get perfect.
Athletes Notes
Aim for Touch and go but keep form over consecutive reps
Hang power snatch – https://youtu.be/YZ2rUVVWP7Y
Strength Mandatory
Workout Definition
Power Snatch for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
if no barbell, use DB or Kb.
If neither of those options:
work this complex with a broom stick or similar thickness
(Complex x7)
Snatch
Hang Snatch
3 OH Squat ( 3 sec Pause)
Snatch
Athletes Notes
Building to workout weigh and 1 set heavier if possible
Power snatch complex
WOD – Mandatory
Workout Definition
5 Rounds
1 Min Max Power Snatch 135/95
1 Min Max Burpee OVER the box 20″ (feet cannot touch the box)
1 Min Rest
At Home Version:
5 Rounds
1 Min Max rep G2OH ( use any object you can find)
1 Min Max rep Burpee
1 Min Rest
Athletes Notes
Rx **Aim for 10-10 or more on each exercise
Scaled
5 Rounds
1 Min Max Power Snatch 95/65
1 Min Max Burpee box jumps 20″
1 Min Rest
Burpee over object – https://youtu.be/n0pz5dlug2w
Gymnastic optional
Workout Definition
EMOM 10 Min
4 muscle ups
At Home version:
EMOM 10 Min
Superman holds or 6 Dips ( between boxes or couches or tables)
Athletes Notes
Scaled
work on MU progressions or C2B/Pull ups or ring rows
Superman/back ext
Recovery
Workout Definition
20 Foam Roll
Focus on Lats, High Back ( t-Spine)
Triceps and biceps
Athletes Notes No notes.