General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep
A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec
A2. Single Arm Dumbbell Overhead Squat – 2×5 e/a @41X1 Tempo (movement focus heavier than last week); Rest 30-sec
B. Snatch Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3 before moving to the next movement. Pause for 3-sec in the starting position and the overhead/catch position for each movement. Load should be light 55-95-lbs
Snatch High Pull
Muscle Snatch
Power Snatch (catch in quarter squat)
Power Snatch (catch at parallel)
Snatch
C. Snatch – Build to a heavy double that demonstrates good technique (10 minutes)
D. Snatch – Every 90-sec for 15 minutes (10 rounds); 1 Snatch Pull + 1 Snatch @90-100% of today’s heavy double
E. Back Squat – Build to heavy set of ten (heavier than last week without being a true 10RM); then perform 3×10 @90% of today’s weight
+
4 Sets –
60-sec Assault Bike @ last week’s RPM +1-2
24 Wallball @20/14-lbs
12 Power Snatch @95/65-lbs
Rest 2-3 minutes
*Record Calories and times for each set
