1. Movement Prep/Activation and Increasing Heart Rate
3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Squats
3 Push Press
**2. Strength Prep**
30 minutes
Today’s Strength will be like last week, but now we MAX. We have two lifts (Snatch and Clean and Jerk). Let’s make this fun and have the athletes partner up or get into groups and work together, keeping each other motivated and on track. Each lift should be given 10 minutes to work up to a Heavy Single. Set a clock for two 10 minute intervals with a 2-minute transition between (de-load the Barbell). Athletes will be pretty warm after the snatch, so be sure they unrack the weight, hit a few prep reps, and start rolling through. The goal for athletes should be to reach a 1RM in 5-8 working sets while making sure to rest at least 1 minute between reps.
3. Workout Prep
2 sets (Practice smooth transitions and laying the Jump rope down every time)
10 Double Unders
3 Power Snatch
-rest 30 seconds between sets-
– 10 minutes to establish a 1RM Clean and Jerk
* Rest 60-90 seconds between sets
30 Double-Unders
15 Power Snatches, 75# / 55#
Walking on Water
Freedom (RX’d)
11.1/14.1
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)
(KG Conv: 34/25)
Independence
10:00 Amrap
30 Double Unders
15 Power Snatch (55/45)
(KG Conv: 25/20)
Liberty
10:00 Amrap
30 Single Unders
14 Alternating Dumbbell Snatch
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
10 minutes to establish a 1RM Snatch
* Rest 60-90 seconds between sets