03112020

10
Mar

03112020

Cycle 3, Week 3, Day 3

Warm-up
2 Steady Rounds
15 Behind the Neck Snatch Grip Empty Bar Presses
15 Band Pull Aparts
15 PVC Pause OH Squats
Mobility
90 sec Twisted Supine Stretch
(laying flat pull right knee up, hold with left hand, then rotate to the left leaving right hand on floor)

Strength/Oly
Tall Snatch Warm-up with Coach
Snatch
7 x 2 @ 80-85%
Drop & Reset

Met-Con
3 RFT
10 Shoulder to Overhead
20 Air Squats
10 Power Cleans
20 Air Squats
– 1′ Rest –
*Athletes pick the weight.

Core Work
5 Rounds
15 sec OHS Hold (athlete chooses weight)
15 Hollow Rocks