Monday Jun 27

Snatch 1RM

Warm Up

General

60s Ski/Bike/Row/Run10

Rotating Scorpions10

Rotating 90/90 hip stretch

Activation

2 sets

7 Deep Squat Banded Y pulls*

7 Banded OH Squats

3 Jumping Good mornings

Specific

Specific

5 Halting Snatch Deadlifts

5 Muscle Snatch

5 Power Snatch

5 OHS

5 Tempo Snatch (slow down the pull) 

Strength

Snatch

1RM

TC: 15 min

Score: Weight

Scaling Options

Beginner

Every 2 min for 14 min

3 Snatch @ moderate 

Workout

Amrap 15

200m Run

15 Hang power cleans @ 50/35 KG

10 Burpees Over the Bar

Score: Rounds and Reps

Scaling Options

Fit

200m Run

15 Hang power cleans @Light

6 Burpee over bar

SC

200m Run

15 Hang power cleans @ 40/30 KG

10 Burpees Over the Bar

 

Accessory

3 sets

12 Half kneeling landmine twists

30m Unstable OH walk with  KB @ 24/16 kg either side 

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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