Coaches Warm Up

 

1. Power Snatch

3x3 *you choose the weight

3x2 *you choose the weight

3x1 *you choose the weight

**the focus is technique. NO TOUCH AND GO

 

2. Conditioning

3' AMRAP

7 Power snatch 75/55

7 bar facing burpees

7 Thrusters 75/55

rest 3'

3' AMRAP

7 power snatch 95/65

7 bar facing burpees

7 Thrusters 95/65

rest 3'

3' AMRAP

7 power snatch 115/75

7 bar facing burpees

7 thrusters 115/75

 

3. Accessory Work

3x10 Windmills each side

 

3x10 bottoms up kettle bell press

 

6x6 static Y hold with 6" pause @ top

 

4x20 lying rear delt raises

 

3x40m OH yoke carry

 

1x100 banded pull downs

 

4. Core Work

4 supersets

30" single leg Sorenson hold each leg

30" hold at the top of rings

rest 1'