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July 20

A – Snatch Practice/Refinement – 10 mins Practice sets of 3 – Rotate through the following drills.  Coaches explain expectation of each. You’ll need two bars – one light for the power snatch/Hang Squat snatch and one...

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July 19

A – Practice/Refinement – Squat Clean/Dips – 10 mins Squat Clean – From extreme high hang or from full hip extension. Practice dropping underneath lightweight or bar Dips – Work range of motion and kip for your dips...

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July 18

35 mins to get through   Row 500 Run 400 Row 300 Run 200   ***30 wall balls/50 sport***   Ride 40/30CALS 40 Box Jumps 40 Hang Cleans 115, 80, 155/105 sport   ***30 wall balls/50 sport***   100 DU/200 sport 75 sit ups 50...

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July 17

A – 7 mins  -Practice/Refinement/Coaching time HSPU **newer athletes work on getting upside down and/or HSPU to a stack of abmats **coaches explain kip strategy in HSPU **Experienced athletes practice games standard, deficit and efficient...

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July 16

With a partner: Run 800M with wall ball – One partner carries at a time 100 Wall balls Row 1000M – Partner holds WB in overhead position while other rows 100 Push-ups Ride 60 calories (M/F teams 55 Cals, F/F teams 48 Cals) –...

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July 15

A. Active warm up once the class is loose, the coach will lead the class through the following moves with just the bar: OHS Snatch Balance Hang Squat Snatch   B. Snatch Technique practice – 0-2 mins – 2 Muscle Snatches from...

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July 14

A. Front Squats – Every other min on the minute – 14 mins Rep Scheme: 8, 6, 4, 2, 4, 6, 8 Workout Strategy – Use the first set of 8, 6, and 4 as active warm up so you can hit the sets of 2, 4, 6, and 8 hard.   B. 6 sets...

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July 13

A – 4×4 Push Press – 10 mins   B –  EMOM 6 mins Athlete 10 DU 3 Jerks 135/95 Sport 20 DU 3 Jerks 185/125   C – 12 min AMRAP 3 muscle ups (sport only) 3 strict pull ups or negatives 10 kipping pull ups or...

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July 12

A – Active warm up, refinement, and practice – 8 mins rotating between 20 DU/50 sport 3 Muscle Snatches Muscle Up, C2B, or pull up practice   B. Olympic Rotation EMOM Min 0-2 – 3 Hang Muscle Clean Min 3-5 – 3 Low Hang...

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July 11

40 min cap to work make it through: Run 800 12, 9, 6 Squat Snatches – 95/65, Sport 135/95 Bar facing burpees Run 800 15, 12, 9 Thrusters 95/65, sport 135/95 T2B Run 800 21, 15, 9, Shoulder to OH – 95/65, sport 135/95 Box jumps

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July 10

Part A and B have a 17 min running clock A – 10 min EMOM – 3 front squats from ground – build weight B – 7 mins  1 squat clean C – Practice EMOM – 10 mins – you choose the reps Even Mins – kipping...

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July 9

35 min AMRAP 10 DU 5 sit ups 5 push ups 1 Clean 135/95 1 Shoulder to OH **Double your reps each round ** Run 200M after each round (do not double this)   For example round three will be 40 DU 20 sit ups 20 push ups 4 Cleans 4 Jerks run...

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