Warm Up
Jumprope 3 minutes
Dynamic Drills
Then
- Dislocates x 10
- Snatch Grip Push Press x10
- OHS x 10
Power Snatch Instruction
Workout of the Day
A. 4 Sets
- A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps
- A2: Box Jump x 5 @ 13X1 – Rest 60 seconds
B. 3 Sets
- B1: Press x 3-4 reps @ 20X1
- B2: Side Bridge x 30 seconds per – Rest 45 seconds
C.
In teams of 3, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:
- Power Clean x 3 @ 70% of 1RM OR KBS x 9
- Box Jump/Step Down x 6
- Push Up x 9
