Warm Up
- Jumprope 3 minutes
Dynamic Drills
Then
- Dislocates x 10
- Snatch Grip Push Press x 10
- 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: Double Under x max reps in 30 seconds
- A3: Side Bridge x 30 seconds per
B.
Every minute on the minute for 6 minutes:
- Odd – Thruster x 5
- Even – Burpee over the bar x 5
-work up to the weight you will use for “C”.
C.
Complete as many rounds as possible in 6 minutes of the following ascending ladder of:
- Thruster x 3 (95/65)
- Burpee over the bar x 3
Increase the reps by 3 each round.
