GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds Empy Barbell
10 Muscle Snatch
10 Power Snatch
10 OHS
10 Squat Snatch
10 Muscle Snatch
10 Power Snatch
10 OHS
10 Squat Snatch
STRENGTH/SKILL
10-30 minutes
Squat Snatch (6 X 2)
* 60 seconds rest
* add weight each set
* add weight each set
Barbell Row (3 X 8)
* 60 seconds rest
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
200 Meter Run
10 Goblet Squats (53/35)(35/26)
20 Russian Swings
200 Meter Run
10 Goblet Squats (53/35)(35/26)
20 Russian Swings