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November 13th 

Warm Up (8 mins)

2 mins double under work

Burgener Warm Up

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

 

A) Snatch (15mins)

Find 1rm

 

B) Back Squat (coaches put the clock to 1:10 for each round: 4 rounds total)

75% 4 x 5

 

C) AMRAP 15
50 Double Unders (150 singles)
25/18 Calorie Bike (30 Calorie Row)
15 Dumbbell Hang Squat Cleans* (50/35)(40/25)(30/15)

*KB weight would be (1.5/1)(1/.5)

 

Midline

50-40-30-20-10 abmat stiups (scale up with weighted)

 

Cool Down

Foam Roll out

 

Accessory Work

Snatch Grip Deadlift (80%) 5x5

 

RARE Barbell

Hang Snatch pull at POS 2 (2 second pause)

60 % of 1rm squat snatch x3

65% x 3, 70% x 3, 75% x 1 x 2

*Focus on cues from last week to work faults identified.

 

Back Squat

2 Rounds

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

83% X 5, 86% X 3 , 90% X 2,

 

Deadlift

70% X 3, 75 X 3, 80 x3, 85 x3, 90 2, 95% x 2

 



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