2/8/2017

2/8/2017

Workout of the Day:

1) Coach led Warm-up

2) Burgener Warm-up
Down and Finish x5
High Pull x5
Muscle Snatch x5
Snatch Drops 2”, 4”, 6”
Snatch drops as low as you can get holding strength in the bottom x5
Skill Transfer Exercises
Snatch Grip Push Presses x5
Over Head Squat x5
Snatch Drops as low as you can get holding strength in the bottom x5

3) Snatch 3-3-3-3-3-3 reps increasing weight each set looking of ra new 3RM by the last set

4) EMOM for 12 Minutes complete
Even Minutes - the snatch complex 1 Power Snatche + 2 Snatch Balances + 3 Overhead Squats
Odd Minutes 45 Second Plank Hold

For the EMOM weight use 65% of todays heaviest weight

5) Mobility/Stretching


Competition Programming:

1) EMOM for 6 Minutes complete 3 Power Snatches using 60% + 25lbs of your 1RM (Touch and go if possible)
then
90 second rest
then
EMOM for 6 Minutes complete 3 Power Cleans using 60% + 25lbs of your 1RM (Touch and go if possible)

2a) 3x60 calorie Rows
rest 60 Seconds
2b) 3xME set of strict pull-ups + ME set of kipping pull-ups
rest 90 seconds

3) 12 Minute AMRAP of
3 Cleans 185/130
3 HSPU
4 Cleans
4 HSPU
5 Cleans
5 HSPU

Keep adding a rep each round till the 12 minutes runs out.

4a) 4x10 Ab wheel Roll outs
4b) 4x60sec Plank holds


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