2021/02/12

General Warm-Up
Warm-up
25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles

Skill and Build Up
Warm-up
Power Snatch Progression (3 step) (~4:00)
5 Deadlift + shrug + elbows high (barbell)
5 Muscle snatch (barbell)
5 Power snatch (barbell)

Build-up (~7:00)
5 Power snatches, light
5 Beat swings
3 Power snatches, moderate
3 Knee raises
1 Power snatches, workout weight
3 Toes to bar

*Perform as much of you can with what equipment you have. If performing the bodyweight version of this workout make 3-5 attempts at a max distance broad jump during this time. Additionally, do little toes to kettlebell or v-up warm-up, set-up at this time if no bar for toes to bar.

Metcon
Metcon (Time)
7 Rounds for time
5 Power snatches (135lbs/95lbs)
12 Toes to bar

MINIMAL EQUIPMENT OPTIONS
Dumbbell or Kettlebell Option
7 Rounds for time
10 Single-arm dumbbell snatch, alternating or 15 kettlebell swings
12 Toes to bar or 15 toes to dumbbell/kettlebell

Bodyweight Only
7 Rounds for time
6 Broad jumps, 80% of the max distance from build-up time
15 V-ups

Accessory Work
Warm-up
3 Rounds NOT for time
6-10 Hamstring slider curl
35 Band pull aparts

Notes
This is an accessory session for the backside of the body to assist with structural balance for the week.

MINIMAL EQUIPMENT OPTIONS
3 Rounds NOT for time
1:00 Glute bridge march #glutepump
20 Rear delt raises with any object

Cool Down / Mobility
Warm-up
2 Rounds
0:45/0:45 Samson stretch
0:45 Prone lat stretch

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