WARM-UP
Row/PVC Warm-Up
Row 150/100m
:30 Single-Unders
:30 PVC RDL (w/ :3 pause just below the knee)
Row 150/100m
:30 Double-Unders or Attempts
:30 PVC Wide Grip Overhead Press (w/ :3 pause overhead)
Row 150/100m
:30 Double-Under/Single Under Test
:30 PVC Overhead Squats (w/ :3 pause at bottom)
-POWER SNATCH-
Focus areas:
Finish (leg extension) 2. Pull (elbows high). 3. Punch (up overhead) 4. Land (mini squat)
-Barbell Practice (3 reps of each x 2 – rest in between sets)-
Deadlift to Shrug – “Finish”
Muscle Snatch – “Finish & Pull Up & Punch Up”
*Power Snatch – “Finish, Pull, Punch Up & Land”
WORKOUT OF THE DAY
“I Will Survive”
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
5 Power Snatches (135/95#)
Rest 5:00
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
10 Power Snatches (95/65#)
Rest 5:00
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
15 Power Snatches (75/55#)
COOL-DOWN
-GROUP STRETCH-
There may not be a lot of time at the end of today’s workout for any additional work.
Have them row lightly for 2:00 and lead a group stretch
Target areas: Lower Back & Shoulders – Hold Child’s Pose for 2:00)
HOME GYM
AMRAP 5:00
Buy-In: Run 400m
12 Tuck Jumps
6 Alternating DB Snatch
Rest 5:00
AMRAP 5:00
Buy-In: Run 400m
12 Tuck Jump
10 Alternating DB Snatch
Rest 5:00
AMRAP 5:00
Buy-In: Run 400m
12 Tuck Jumps
14 Alternating DB Snatch
(If we do not have DB’s, substitute DB Snatch for Burpee Broad Jumps with the rep scheme of:
AMRAP 1 = 5
AMRAP 2 = 8
AMRAP 3 = 10
