Monday 8-7-17

Monday, August 7, 2017

Warm Up:

Foam Roll- lats, t spine, and lower extremities

Lax Ball- anterior and posterior shoulder

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PVC Snatch Prep:

- 10 Rotational Work (pass thru’s and/or fig 8s)  

- 10 Overhead Squats  

- 10 Hang Squat Snatches   

- 10 Squat Snatches

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Toes to Bar Prep:

- 10 Hang & Shrugs

- 10 Hanging Knee Raises

- 10 Kipping Swings

- 10 Toes to Bar

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Barbell Skill Work:

- Empty Barbell practice complex

- Then 65/45 practice complex

 

Strength:

5-7 Mins Building of:   
1 Hang Squat Snatch + 1 Squat Snatch
- spend a few minute building up to workout weight 
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Workout:
20 Minute AMRAP of:

2 Squat Snatch- starts at 115/75 (see flow below)
6 Toes to Bar  
12 Wall Balls 20/14  

- Every 3 rounds add weight to the barbell. 

 

Flow/Weight Progression:

Rounds 1-3: 115/75

Rounds 4-6: 135/95

Rounds 7-9: 155/105

Rounds 10-12: 165/110

 

Score is total rounds plus reps. 

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