07.06.18

Warmup
10 Squat Thrusts
20 Double Unders/40 singles
Agility Ladder Skier Drill
15 PVC OH Squats
20 DU’s/40 Singles
Agility Ladder Side Straddle Hop
20 Alternating Lunges
20 DU’s/40 Singles
Agility Ladder 2 in 1 Out
Mobility
Banded Lat/Overhead Crank – 45 sec per side
Banded Shoulder Rotation facing away from rig
15-18 Banded Split Squats – band wrapped foot level on rig
Banded Hip Capsule Stretch facing rig – 45 sec per side
**Use a Heavy Band of all of the above**
Skill
Coach will quickly DEMONSTRATE each of the following:
– Snatch Pull
– Snatch High Pull
– Muscle Snatch
– Behind the Neck Snatch Grip Push Jerk
– Hang Power Snatch
Then with a 5 min running clock move through sets of the following complex with an unloaded bar:
3 Snatch Pulls + 3 Snatch High Pulls + 3 Muscle Snatches + 3 Behind the Neck Snatch Grip Push Jerk + 3 Hang Power Snatch
Rest as needed between sets.
Strength
Every 90 Sec for 15 min
Performance
Starting at 60%, perform 1 Full Snatch per round
Add 5-10lbs per round until failure**
Lifestyle
Starting at a light load 1 Full Snatch OR Power Snatch per round
Add 5-10lbs per round until failure**
Fitness
Perform 1 Power Snatch per round
Add 5-10lbs per round until failure**
**Technical breakdown/poor movement counts as failure. MAKE YOUR REPS COUNT
If/When Failure is reached, drop the load by 10-20lbs for the remainder of sets.
Metcon
5 Min AMRAP Climbing the Ladder (1-2-3-4-5-6 and so on)
Rest 2 Min
Then for time under a 5 min cap… descend the ladder from where you got on the first part.
Pull Ups
Clean and Jerk
P – C2B, 135/95
L – 115/75
F – Ring Rows, 95/65
Cashout
3 Rounds, Not for time
10 DB Bench Presses
10 Reverse Flys
10 DB Bicep Curls per side