8//29/2015

8//29/2015

 

General Programming:

1) Coach led warm-up

 

2) Burgener Warm up

1. Down and finish x5

2. Elbows high and outside x5

3. Muscle snatch x5

4. Snatch lands 2”,4”,6”

5. Snatch drops x5

Skill Transfer exercises

1. Snatch grip push press x5

2. Overhead squat x5

3. Snatch drops x5

 

3) For Time and rounds

15 power snatches 95/65

then a 4 Min AMRAP of

5 HSPU

5 Push presses 95/65

then

15 Power Snatches 95/65

then a 3 min AMRAP of

5 HSPU

5 Push Presses 95/65

then

15 Power snatches 95/65

then a 2 Min AMRAP of

5 HSPU

5 Push Presses 95/65

 

4) Mobility/Stretching

 

Competition Programming:

1) Find a 1RM snatch

 

2) Find a 1RM clean and jerk

 

Notes: No more than 3 fails at the maximal weight

 

3) 1 MIle run followed by 7 hill sprints rest on walk down (use the hill on dock street and run to fraisers)

3 min rest then

1600m Row followed by TABATA row for meters (20 seconds on 10 seconds of active rest. By that I mean keep the fly wheel spinning during the 10 second rest)

 

4) Mobility/stretching




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