7.14.2016

Warm Up

Jumprope 3 minutes

Group Snatch Warm Up – 2 Rounds of:

  • Dislocate x 5
  • Snatch Grip RDL x 5
  • Hang Power Snatch x 5
  • OHS x 5
  • Snatch Balance x 5

Workout of the Day

A. 5 Sets

  • A1: Mid Thigh Hang Snatch x 1.1.1 – Reset between each rep
  • A2: “Tall” Box Jump x 1.1.1 – Rest 2 seconds between jumps – Rest 90 seconds between sets

B. In teams of 2, partners alternate to complete 5 ascending ladders of 1 to 4 reps of the following complex:

  • 1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead
  • 2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead
  • 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead
  • 4 Power Cleans + 4 Front Squats + 4 Shoulder to Overhead

After completing the set of 4 reps, then you start back over at 1 and continue in this fashion for 5 rounds.

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