Blog

Mobility:
Couch Stretch x 1 minute/Side
Wtd Akle Mobility x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Hip Opener/Closer x 5 reps
90/90 to Tall Kneeling x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 KB Swings
10 Goblet Squats
5 Drop Squats
20 Mnt Climbers

Technique & Lift:

Squat Snatch
– Burgener Warm Up
– High Hang Squat Snatch
– Hang Squat Snatch
– Snatch

A. 5-7 minutes to complete 3 sets of:
3-Pos Squat Snatch

*Keep this weight light to primer your positioning
before the working sets.

B. Every 2:30 minutes x 6 sets
Squat Snatch x 3 reps
*Sets 1-2 @ 60% of 1RM Snatch
*Sets 3-4 @ 65%
*Sets 5-6 @ 70%

C. Complete
50 Banded Pull Aparts (Palms Up)
40 Alt V-Ups
30 Cal Row @ Ez-Moderate Pace

Mobility:
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Inchworm + T-Twist R/L x 5 reps
Prone I.T.W’s x 5 reps each
L-Seated Banded Serratus Slides x 10 reps
Banded Double External Rotations x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” – 1 round of:
4 Push Ups
8 Hollow Rocks
10 Alt Piked Shoulder Taps

Technique & Review:

HSPU
– Piked
– Box Piked
– Kick to HS Hold
– HS Lower
– Kipping HSPU

2 sets of:
10-20 Dbl-Unders
2-4 HSPU (Workout Style)
5 Sit Ups
– Rest 60 seconds b/t sets –

WOD

AMRAP in 20 minutes
75 Dbl-Unders
15 HSPU
30 Sit Ups

*L2

AMRAP in 20 minutes
50 Dbl-Unders
10 HSPU or 20 Push Ups
30 Sit Ups

*L1

AMRAP in 15 minutes
1 minute of Dbl-Unders Attempts
10 Piked HSPU (Floor or Box)
20 Sit Ups

Mobility:
3-Pos Shoulder Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Russian Squats x 10 reps
Bear to Crab x 6 Alt reps
Crab Walk x 25ft

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
10 Ring Rows
5 Inchworm + Push Up
5 Jump Squats

Technique & Lift:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean

Split Jerk
– Press
– Push Press
– Jerk Balance
– Tall Jerk
– Split Jerk

A. 10 minutes to complete 3 sets of:
3-Pos Squat Clean + Split Jerk

*Keep this weight light to primer your positioning
before the working sets.

*After you have performed the 3rd Clean from the 3-Pos
perform 1 Split Jerk.

B. Every 2:30 minutes x 6 sets
Squat Clean & Split Jerk x 3 reps
*Sets 1-2 @ 65% of 1RM C&J
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

C. Complete
50 Banded Good Mornings
50 Sit Ups
100ft Single Arm KB Front Rack Walking Lunge
*50ft Right Arm, 50ft Left Arm.

Mobility:
Lying Pec Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft

Warm Up:

8-10 minutes
– Coach Led Running Drills

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch
– Hang Power Snatch
– Power Snatch

7 minutes to Build to Workout Weight
100m Jog
5 Power Snatch
– Rest as needed b/t sets –

WOD

3 rounds for time
800m run
25 Power Snatch (95/65)

*L2
3 rounds for time
800m run
20 Power Snatch (75/55)

*L1
3 rounds for time
400m run
15 Power Snatch (75/55)

Mobility:
Overhead Banded Stretch x 1 minute/Side
Partner T-Spine Mobility
Wtd Ankle Mobility x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 10 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
90/90 Hip Rotations x 10 Alt reps
Wall Facing Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” 2 rounds
4 Push Ups
6 Jump Squats
4 Single Arm DB Press/Arm

Technique & Lift:

A. Snatch Balance
– Heaving Snatch Balance
– Drop Snatch Balance
– Snatch Balance

B. Every 2 minutes x 6 sets
Snatch Balance + OH Squat
*Sets 1-6 x 3+1
*Keeping Weight Light – Moderate for all 6 sets.
*No failed sets.

C. 3 sets
L-Seated DB Press x 10-12 Alt reps
– Rest 30 seconds –
Strict Pull Up x 5-7 reps
– Rest 60 seconds –