Warm Up
Workout Definition
Warm-up:
Mobility
Shoulders
Hips
Ankles
Then
Bergener warm up
Focus – Adapted
Workout Definition
Focus:
Power Snatch
7 Sets
5 Power snatch + 1 Snatch
**Lower athletes unable to Full Snatch use behind head snatch grip push press of full Snatch**
Seated
7 Sets
5 Hang snatch + 1 Snatch
***5 from the Lap + 1 from the floor***
WOD – Adapted
Workout Definition
WOD: “Rannie” Annie/Randy
50-40-30-20-10
DU
25-20-15-10-5
Power Snatch 75/55
*** Lower athletes use SU and Upper athletes use DB 50/35***
SEATED
50-40-30-20-10
Battle Ropes
25-20-15-10-5
Hang Power Snatch 55/25