Tuesday, April 23rd 2024

WARM UP – rower

24/18 cal row

MOVEMENT/MOBILITY – 2 light DB’s

8 DB upright rows

8 db arnold press

12 db shoulder shrugs

:30 prone scorpions / side

10 reverse snow angels

:30 90/90 hip stretch / side

1:00 seated forward fold

5/5 lateral lunges

:30 overhead tricep/lat stretch on rig / side

3/3 3-way lunges

8 jump and land in power position

PRIMER – barbell

5 OHS

5 slow motion drop snatches

5 behind the neck snatch grip strict press

5 drop snatches fast

GET FIT

For Time (19min CAP)

80/65 cal row

60 DB Snatch @ 50/35#

40 Box Jump Overs (24″/20″)

20 Burpee Pull ups

NOTES Encourage a conservative pace to start on row. DB needs to be done in sets no smaller than 10 to start. Athletes need to stand all the way up on the box every rep. MODIFY Box jump – step overs Burpee PU – Burpee to 6″

OLYMPIC LIFTING

EMOM x 10

1 Snatch Pull

1 Hang Snatch

drop/reset

1 Snatch

@moderate weight, shouldn’t be building to a max. Focus on quality movement more than load