April 17, 2019

April 17, 2019

04/17/2019

Warm-up
2 Rounds:
200m Run
25 Flutter Kicks (4:1 count)
3 x 30 Second Hollow Rocks(30 sec rest)
3 x 30 Superman Holds(30 sec rest)
Then,
10 Banded Pull-apart
10 Pass Thru
10 Banded Pull-apart
10 Around the World
10 Banded Pull-apart
10 OHS w. band

Weightlifting
Power Snatch Cluster Sets (Weight)
1) Power Snatch Cluster Sets: Build to a heavy set of 1.1.1 (10s). Rest 2:00
– Complete 1 rep, drop + rest 10s until you have done this for 3 reps. Rest 2:00 after all 3 cluster reps.
– Take 7-8 total sets and build in weight
– Int: Stick with a moderate weight for all sets
– Beginner: Light weight power snatches x 3 reps per set.
Sub Out:
Single KB/DB Snatches 5 x 8 each
or
Practice Snatch movement with a band.

Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

Sub Out:
Alternating KB/DB Snatches, 30 each arm.

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