12.23.2014

 In Workout of the Day

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

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