A GENERAL WARM-UP (0:00 – 9:00)
100m Run (4 lengths of turf)
25 air squats
100m Run
10 push-ups
100m Run
10 Good mornings (no weight with air)
100m Run
10 Burpees
0:20/0:20 Banded supine hamstring stretch
0:10 Rest
0:20/0:20 Banded supine hamstring stretch
B STRENGTH: POWER SNATCH (22:00 – 32:00)
EMOM 8 minutes
2 Power snatch
*Keep loads submaximal. Focus on speed and technique.
**70-80% of 1RM range. Lighter if the athlete struggles with technique.
Quick 1:00 break after the EMOM.
C WOD
7 rounds for time:
3 Power snatch (135lbs/95lbs)
9 Push-ups
18 Air squats
10 minute time cap
SCALING OPTIONS:
Snatch: Decrease the weight and preserve the movement. If the power position is too complicated shorten the range of motion to a muscle snatch for the day.
Push-up: Use a banded push-up for any athletes that have less than 5 push-ups in a row. For advanced athletes with 30+ push-ups in a row us the deficit push-up.
Air squat: If the athlete needs to rest between reps of the 18, decrease the reps to 10 or 15.
D COOLDOWN (52:00 – 60:00)
5 minute Bike, row or run EZ
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