Monday 07.06.2020

Warm-up Drills
I. Run 400 to 800m or Jump Rope x 3:00
II. 2 Rounds of
5 x Hang Power Snatch (2pos.)
5 x Power Snatch
10 x PVC Passthroughs
+ 2 Rounds of
7-10 x Snow Angels
14-20 x Deadbugs
III. Mobility

Notes: Special Emphasis with Lax Ball: Anterior Shoulder, Compartment, and Pec Minor Emphasis.

Impact/Focus: Power Snatch
Warm-up as needed before completing the following 10 Rounds of Power Snatch 3-rep and 2-rep sets. Use ‘touch and go’ barbell cycling technique for today’s training.

Every :90 for 5 Rounds
3 x Power Snatch

Every :90 for 5 Rounds
2 x Power Snatch

Notes: There are ten rounds total on the :90 as described above. Warm-up to a light/moderate weight that can be Power Snatched or Hang Power nique Snatched for 5 or more repetitions, repeatedly. Today the weights selected should facilitate barbell cycling and should not be pushing the heavy weights such that positional learning for points of performance in the movement are unable to be applied (as covered in whiteboard brief). Examples of scaling the training to emphasize movement proficiency baseline establishment and development would be going as light as possible and/or adjusting the rep assignments to lower volumes as needed.

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“Freedom Fries”
7 Rounds for time of (vs 12:00 time cap)

21 x Double-unders
10 x Medicine Ball Cleans (20/14lbs)
7 x Burpees

Notes: Scaling guidance for today would be 42 x Single-unders per round, a lighter weight on the medicine ball clean, and an option to go for 5 rounds vs. the 12:00 time cap.

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