Monday 2.1.21

GROUP PREP

3 min cardio

10 Samson Lunge

10 Worlds Greatest

10 Banded Side Steps

10 Deep Squat to Hamstring Stretch

5 Up Dog to Down Dog

5 Slow Wall Squats

10 PVC Passthroughs

10 PVC Overhead Squats

30 Sec Ankle Dorsiflexion

Barbell Warmup w/ PVC + Snatch Grip PP, PJ, & Snatch Balance

STRENGTH

Snatch Technique
Every 90 sec x 5
1 Snatch Grip Push Press
1 Snatch Grip Push Jerk
1 Snatch Balance

**Scale to a front rack strict press, push press & push jerk if you have any shoulder issues!!

All percentages based on 1RM Snatch:
Set 1 – 40% of 1RM Snatch
Set 2 – 45% of 1RM Snatch
Set 3 – 50% of 1RM Snatch
Sets 4+5 – 50-60% of 1RM Snatch
Rest as needed between sets.

• This complex is three behind the neck “shoulder to overheads”, with each catch position getting progressively lower.

EMOM x 10:
1 High Hang Squat Snatch or High Hang Power Snatch

*Scale to Hang Clean

WOD

AMRAP 15:
21 Wallballs 20/14
12 Power Snatches 95/65
15 Toes to Bar
12 Overhead Squats

NOT OPTIONAL POST WOD

2 minutes max sit-ups

OPTIONAL POST WOD

1 min work/ 1 min rest X 5 on any cardio machine

**All out efforts on the work minutes