GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Wall Squat: 2 x 8
Pigeon Pose on a box: 2 x 20s each.
Pigeon Pose on a box: 2 x 20s each.
WARM UP
0-10 minutes
2 Rounds
10 Pass Throughs
10 OHS
10 Around the World
10 OHS
Then
With empty barbell:
2 Rounds
10 Back Squats
10 Goodmornings
10 OHS
STRENGTH/SKILL
10-30 minutes
Power Snatch + OHS (2+2)
* work up to a heavy 2 +2.
* rest 90-2:00 between heavy attempts
* beginners work on technique
* rest 90-2:00 between heavy attempts
* beginners work on technique
METABOLIC CONDITIONING
30-45 minutes
3 (Time)
30 Power Snatch (115/75) (75/55)
30 Overhead Squats
30 Thrusters
* 10:00 Cap
30 Overhead Squats
30 Thrusters
* 10:00 Cap
ACCESSORY
Accumulate:
100 Banded Pull-throughs or 100 Banded Leg Curls each.
100 Banded Pull-throughs or 100 Banded Leg Curls each.