Warm-Up
A) 3 Rounds 2min of work each round (rest remaining time):
200m Row
10 Shoulder Rolls, with a PVC pipe
5 Snatch Balance, with a PVC pipe
B) 3 Rounds with an empty bar:
3 Muscle Snatches, above the knee
3 Muscle Snatches, below the knee
3 Muscle Snatches, mid shin
3 Snatch Balances
Strength
Power Snatch, from the floor
3 sets x 3 reps
Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.
Strength Tip
If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.
Workout
4 Rounds For Time:
8 Power Cleans, 95#/65#
12 Pull-Ups
16 Hand-Release Push-Ups
Workout Tip
Power Cleans: athletes should compete each set of power cleans in 2 or fewer sets. Weight should be lite!
Pull Ups: athletes should be able to complete each round in 2 sets or less. Scale repetitions as needed. If athletes have trouble with pull ups have them scale to ring rows at the same rep scheme.
Hand Release Push Ups: athletes should be able to complete each round in 2 sets or less. Scale repetitions as needed. If athletes have trouble with push-ups have them scale to push-ups on a bench.