DATE

2022/08/24 MITTWOCH Lessonplan

AMRAP 5:
12 toes-to-bars
12 squat snatches (55/75 lb)

Rest 2:00

AMRAP 5:
9 toes-to-bars
9 squat snatches (65/95 lb)

Rest 2:00

AMRAP 5:
6 toes-to-bars
6 squat snatches (75/115 lb)

DYNAMIC WARM-UP | 7:00
1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating spiderman stretch
10 squat therapy reps

1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating PVC pass through
10 alternating spiderman stretch
10 Paused PVC overhead squats

1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating PVC pass through
10 alternating spiderman stretch
10 paused open palms PVC overhead squat

SNATCH PROGRESSION | 10:00
Deadlift
Deadlift and shrug
Deadlift, shrug, high pull
Muscle snatch
Overhead squat
Power snatch + overhead squat
Snatch

TOES-TO-BAR WARM-UP | 5:00
1 set:
10 Kip swings
-rest
5 knee raises
– rest
5 knees-to-elbows
-rest
5 toes-to-bars

COOLDOWN STRETCH | 6:00
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift