Back Squat
Warm Up
2 Rounds
200m Run
10m Bear Crawl
10 Spiderman Lunge
2 Rounds
5/5 Single Leg Glute Bridge
5 BB Deep Squats with 3 sec pause
5 Tall Jumps
Strength
Back Squat
12 x 2 @ 30×0
3 Sets @ 50%
3 Sets @ 55%
3 Sets @ 60%
3 Sets @ 65+%
Rest 30-45 Sec
Goal: increase the rate of acceleration out of the bottom of the squat, this will help with force production in the future.
Workout
RX
AMRAP 12 Min
6 Burpees over bar
3 Power Snatch 60/40 Kg
100m Run
SC
AMRAP 12 Min
6 Burpees over bar
3 Power Snatch 50/35 Kg
100m Run
FIT
AMRAP 12 Min
6 Burpees over bar
3 Power Snatch 40/30 Kg
100m Run
Goal: Power Endurance. Stay consistent though the reps and make sure you extend on every snatch rep. Hips must contact the bar.
Extras
Weightlifting
Snatch + Over head squat
5 x 1 + 2 @ 80 – 85%
Behind the neck Snatch Push Press, Pause for 2 sec at the bottom of the dip.
3 Sets @ 70%
3 Sets @ 75%
2 Sets @ 80%
2 Sets @ 85%
%’s are workout from 1RM Snatch
Engine Building
10 Sets
2 min Sprint
2 min Rest
Accessory Work
3 Sets
15 Mini band sidewalk/per side
15 BB Ab Roll Out
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