3.16.20

A. Warm Up

500m row

Burgener Warm Up w/ PVC

Burgener Warm Up w/ Barbell

B. Strength

Touch and Go Snatch Complex

Every 90 seconds for 6 sets

1 Snatch High Pull

1 Power Snatch

1 Hang Power Snatch

*Continue to execute reps with quick turnover. Rest periods are down this week so focus on speed over load. build your load each set

-then-

Deficit Segment Snatch Pull

Tempo @ 3111; 4,3,2 (reps)

*Stand on 2-3″ podium. Focus on keeping your chest tall and drving with your legs!

*Pause 1 second below knee before finishing with speed

C. Conditioning

20 minute AMRAP

10 DB Snatch 50#/35# (5/arm)

10/8 Cal Bike

25 Single Unders

Coaches challenge:

20 minute AMRAP

10 Dual KB Snatch 53/35/hand

10/8 Cal Bike

25 Double Unders

D. Extra strength

3 sets of the following superset

3 Close Grip Bench Press

Tempo @ 20X1

4-6/arm Alternating Dumbbell Bent Over Row

Tempo @ 20X0

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