1/10/15 “Game On”


Mobility:  Shoulder Mobility.

Skill Practice Warm Up: 3 Hang Squat Snatch on the minute for 4 minutes

Strength Workout: Power Snatch

6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)

This is the 5th session in our new Power Snatch strength cycle. Keep it light and keep working on perfecting your technique.  You should be able add 5-10lbs from what you did on your power snatches last week or the same weight as Tuesday if you made it in on that day.

Super Set: Single Arm Ring Rows

6 x 5 (6 sets of 5 reps “across,” at the same angle for all sets)

Metabolic Conditioning Workout: “Game On” – For time.

Rope climbs (A: 3 reps, I*: 2 reps, N 1 rep)

15 power cleans (A: 135lbs, I*: 85lbs, N: 55lbs)

15 shoulder to overhead (same)

15 burpees over the bar (lateral)

*Women’s “As Prescribed” Performance weights and reps (Rx)

Scaling Guide:  2:30 – 7 minutes

Coaching Tips: This is just 1 round. So after you get through those rope climbs hit this workout hard and fast. Try and hang on the bar a little longer than you normally would as you will not have to “save it” for another round.  Burpees are lateral, not bar facing, you don’t need to get full extension while jumping over the bar, so stay low and move fast.

“Cash Out”:  Rest 4 minutes. 400m run, 20 wall ball, 200m run, 10 wall ball

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