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The Board
The Mobility
Coach-Led
Before the warm-up, your coach will go over the technique for the lifting piece.
The Warm-Up
For 9:00 or 3 rounds, you will complete the following movements.
- Row
- Rev Lunge + Kick
- Back Squat (BS)����--> Overhead Squat (from ground)
- Snatch Balance
- Tall Snatch
- Hang Snatch
- Snatch
The Strength
- On a 1:00 loop you will complete:
- 3 reps of tall snatch x 3 rounds
- Keep this weight light! Use a PVC or an empty barbell
- You will get a 1:00 transition 3 reps of Hang Snatch����x 3 rounds
- You will get a 1:00 transition 3 reps of����Snatch x 3 rounds
The last part of the strength you will complete 15:00 of snatch singles. The clock will be set on a 1:30 loop. Rx athletes will complete singles. Per/Fit will complete 2-3.
The Met-con
As Many Rounds/Repetitions As Possible in 10:00You will complete the following movements:
But... every 1:00 you will complete double unders!This has the potential to eat up too much of your clock.���� Make sure you scale wisely.You will pick up where you left off after the DU's.
The Finisher
Snatch pulls (Olympic Weightlifting)Shrugs
