9/19/2015

9/19/2015

 

General Programming:

1) Coach led warm-up

 

2) Burgener Warmup

1. Down and finish x5

2. High Pull x5

3. Muscle snatch x5

4. Snatch drops 2”,4”,6”

5. Snatch Drop As deep as possible x3

Skill Transfer exercises

1. Snatch grip Push press x5

2. Overhead squats x5

3. Snatch drop as deep as possible x5

 

3) Snatch 3-3-2-2-1-1-1-1 Reps AHAP

 

4) Every 45 seconds for 6min 45sec complete 3 power snatches at 75% of todays max

 

5) 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) 30 KB snatches 15L/15R 70/53

Then

7 min AMRAP of

20 cal row

10 over the rower burpees

Then

30 KB Cleans 15L/15R

 

4) Mobility/stretching



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