Go hard today! STABILITY: 2:00 Med Ball Rollout (All directions) * Take breaks within the 2 mins as needed POWER/SKILL: 3 Position Hang PAUSE Snatch (High Hang, Above Knee, Below Knee) * Pause 3 secs at each position and make sure to retrace the barbell back through the
Snatch and Tabata! SKILL/POWER: Every 2:00 on the clock for 12:00 minutes (6 total work sets): Odd Rounds – 1 HANG Power Snatch + 2 OH Squats Even Rounds – 1 FLOOR Power Snatch + 2 OH Squats * Use 90% 1RM Snatch for all work sets Warm
Press test coming soon! STRENGTH: Strict Press 3 sets of 2-3 reps @ 95% 3RM (3:00 clock) * Perform sets of 8-10 reps of Reverse Flys between all sets (70-80 reps total) Warm Ups: 10 minutes 60% of 3RM for 3 reps 70% of 3RM for 3 reps
Snatch! POWER/SKILL: 1 Hang Mid-Thigh Snatch (Any catch) + 1 Hang Below Knee Snatch (Any catch) + 1 Snatch from the Floor (Any catch) * Work up steadily as long as you don’t have any of the following errors: 1. Early arm pull 2. Jumping too early (bar contact
Snatch test coming next week! POWER/SKILL: Every minute on the minute for 8 total minutes perform the following: 1 Power Snatch from the Floor (Work up to 80% and start round 1 there, then proceed to 82%, 85%, 87% and then finally 90-95% for the final 4 sets on
Clean skill continues! SKILL/POWER: 20 minutes 2-Position Squat Cleans – REP #1 – “Double Scoop” Hang SQUAT Clean (Dip and slide to right above the knee, slide back up to your dip point, while simultaneously shifting your knees under the bar & pulling your torso back behind the barbell)
Split is back! POWER/SKILL: 2 Position Snatch – 1st Rep – Hang SQUAT Snatch – 2nd Rep – Floor SQUAT Snatch * Work up to around 90% of your best 1RM Snatch by the final few sets in 12-15 minutes WORKOUT: 400m Run 15 Sumo Deadlift High Pulls
Don’t forget our Holiday Pot Luck after today’s 12pm workout! SKILL/POWER: Using a rack perform the following up to a heavy, but NOT MAXIMAL weight: 1 Push Jerk + 2 Split Jerks (1 rep on Left, 1 rep on Right) * Work up slowly and try to be as
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