DATE

2022/06/03 FREITAG Lessonplan

2018 REGIONAL WORKOUT 4

RX
2 rounds for time:
10 snatches (125/175 lb)(105/155 lb)(65/95 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (75/115 lb) (65/95 lb)(45/65 lb)
12 bar-facing burpees

PARTNER OPTION
2 rounds for time:
20 snatches (125/175 lb)
12 synchronized bar-facing burpees
Then,
2 rounds for time:
20 snatches (75/115 lb)
12 synchronized bar-facing burpees
• Athletes split the snatch reps as needed.

TIMECAP: 15:00

DYNAMIC WARM-UP | 5:00
4 sets:
:20 bar-facing burpees
– Rest :10
:20 snatch-grip bent-over rows
– Rest :10

POWER SNATCH PROGRESSION | 8:00
Snatch deadlift + shrug
Snatch drops
Hang power snatch
Power snatch

PRE-WORKOUT SKILL WORK | 12:00
EMOM 8:
1 power snatch
1 snatch push presses
2 Sots presses

BARBELL CYCLING AND LOADING | 5:00
3 sets:
2-3 power snatches