DATE

2022/07/30 SAMSTAG Lessonplan

THE STANDARD

RX
For time with a partner:
30 clean and jerks (95/135 lb)
30 muscle-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.

TIMECAP: 15:00

INTERMEDIATE
For time with a partner:
30 clean and jerks (65/95 lb)
30 burpee pull-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.

BEGINNER
For time with a partner:
60 DB clean and jerks (10/15 lb)
60 jumping pull-ups
60 snatches
– One partner works while one rests. Partition the reps as needed.

PROGRESSIVE WARM-UP | 9:00
1 set:
30 jumping jacks
10 ATY raises
10 ring rows (use false grip)

1 set:
30 mountain climbers
10 up-downs
10 ring dips

1 set:
10 PVC pass-throughs
10 good mornings
10 pull-ups or jumping pull-ups

1 set:
2:00 muscle-up practice

POWER SNATCH PROGRESSION | 8:00

Snatch deadlift + shrug Setup
Muscle snatch Stand-pull-punch
Partial overhead squat Press up into the bar and pull back on it as the athlete sends their hips back slightly.
Hang power snatch Extend the hips before the arm pull
Power snatch Extend the hips before the arm pull

CLEAN AND JERK PROGRESSION | 8:00
Hang clean pull
Hang power clean
Power clean
No bar) Jump, punch, and land with arms extended overhead
Push jerk with barbell
Clean and jerk

BUILD UP AND WORKOUT PREP | 8:00
3 sets:
4 clean and jerk
4 muscle-ups
4 snatch

STRETCHING | 5:00
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm