FOAM ROLL & ACTIVATION
Foam Roll (~5:00)


MOBILITY
1.  PVC Pass Throughs - 1:00
2. PVC Around The Worlds - 1:00/Side
3. PVC Lat Stretch - 1:00/Side
4. Frog Stretch - 1:00
5. Banded Hip Flexor Stretch - 1:00/Side

GENERAL WARM-UP
4 Rounds:
5 Kettlebell Swings
5 Knees To Chest
5 Straight Arm Burpees
5 Push-Ups

 MOBILITY VIDEOS
https://www.youtube.com/watch?v=2T1r_ciLQn0

https://www.youtube.com/watch?v=6TQ4_eM_HNoo

https://www.youtube.com/watch?v=-XVfoMRyRJg

https://www.youtube.com/watch?v=_FtsS6CKby0

https://www.youtube.com/watch?v=YVGpcXfpj_M 

10/22/2021 - Strength Snatch Work

5 Sets: every 2 minutes
3 Squat Snatch

All Sets @ 75-80% of 1RM Snatch


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I love this bar

AMRAP 7:
Power Snatches 95 / 65 lb

On the Minute:
7 Toes to Bar

Rest 6 Minutes

AMRAP 7:
Bar-Facing Burpees

On the Minute:
7 Push Press 95 / 65 lb

- Conditioning Category: Sprint
- Power Snatches: Steady singles.
- Toes to Bar: 1-2 sets.
- Push Press: Unbroken sets.
- Score: 2 scores. Reps of power snatches and reps of bar-facing burpees. Overall score is the sum total.


THE BIG TAKEAWAYS
1. Steady singles on the power snatches.
2. Aim for unbroken sets on the toes to bar each minute.
3. Steady pace on the burpees.
4. Hold onto the bar for the push presses.

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Comments

Connie Kim

Connie Kim 1 month, 1 week ago / Reply

I love this bar: 73 reps
Notes: 60# power snatch; knee raises—step over bar facing burpees; 55# push press

Connie Kim

Connie Kim 1 month, 1 week ago / Reply

10/22/2021 - Strength Snatch Work:
Notes: 60# barbell

Mandy Booth

Mandy Booth 1 month, 1 week ago / Reply

I love this bar: 64 reps
Notes: Kipping knees to chest

Thomas O'Hara 1 month, 1 week ago / Reply

10/22/2021 - Strength Snatch Work:

Thomas O'Hara 1 month, 1 week ago / Reply

I love this bar: 89 reps

Stacy Rowe

Stacy Rowe 1 month, 1 week ago / Reply

I love this bar: 75 reps
Notes: 55# barbell, switched to knee raises

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