Explosive Strength
Mobility: 4min
Keg Stretch on foam rollers with barbell or Kbs
Dynamic Warm Up: 5min
Strength: 15min
Snatch Complex (5x Power + Hang Squat + Full)
**Build Across
NOTES:
Why?
By performing a PS first, the Athlete will have to create more force and power in the hang squat and full snatch, having been fatigued by the previous reps and having less distance to execrate the bar. The focus is on rate of force development as the Athlete must accelerate faster in the second and third pull.
How?
Complete 5x Every 90sec. Give Athletes 5min to warm up to a starting weight. Then every 90sec complete 1 complex building across.
WOD
“Push, Lift, Bike”
25 HSPU
–Then–
x2 Rep Snatch at each weight
Men: 95,115,135,155,185
Women: 65,75,95,105,115
–Then–
x2 Rep Clean at each weight
Men: 135,155,185,205,225
Women: 95,105,115,135,155
–Then–
25 Cal Assault Bike
–Then–
x2 Rep Snatch at each weight
Men: 95,115,135,155,185
Women: 65,75,95,105,115
–Then–
x2 Rep Clean at each weight
Men: 135,155,185,205,225
Women: 95,105,115,135,155
–Then–
25 Cal Assault Bike
NOTES:
If busy, stagger where Athletes start, half on HSPU, half on bike. If not Rx weight encourage Athletes to increase to manageable sets of 2. The final weigh tin each group should be challenging. Focus on specific points of performance in the olympic lifts. With so much going on we can overwhelm Athletes quickly by reviewing every nuance of the snatch and clean. Snatch and clean do not have to be squat, but encouraged as weight gets heavier.
$ Out
3×20 Standing Banded Oblique Twists, each side