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23 October

Warm Up (8 mins)

10 Scapula Push Ups

Sumo Squat Hold 15 seconds x 2

10 Goblet Air Squats (use KB utilized for sumo squat)

1 x Burgener Warm Up

2 x Snatch Progression (SB, HS, HSK, S)

 

A) Snatch (14mins)

70% x 2, 75% x 2

80% x 2, 85% x2

90% 1 rep for 3 sets (1x3)

 

B) Back Squat (7:30)

85% Every 90 seconds 5x5

(coaches set clock for 5 rounds and 1:30 on the timer)

 

C) “Nasty Girls”

3RFT

50 Air Squats

7 Ring Muscle Ups

10 HPC (135/95) (115/75) (95/65)

*3 pull ups + 3 Ring Dips + 1 M/U

 

Cool Down

Foam Roll out

 

Accessory Work

Snatch Pull (105%) 4x4

 

Rare Barbell

Hang Snatch Progression

60 % of 1rm squat snatch x3

65% 2 sets of 3

70% 2 sets of 3

 

Back Squat

3 Rounds

Rest 1 min b/w climbing and 2 minutes between rounds

60 X 8, 70 X 5 , 80 X 3

 

Deadlift

4 Sets of 8 reps of 70 % build by at least 5 pounds upon the last set



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