Training Workout, July 6, 2021

Hop Snatch

Warm-up
Warm-up
Arm/Leg Swings
Samson Stretch L & R
Then 2 rounds of:
20-50 DU/SU’s
5-10 Empty bar Squat Clean Thrusters
15 Ab-mat Sit-ups

Weightlifting
MOD (20:00 CAP)
Clean and Jerk (Weight)
3-3-1-1-1 Ascending
Post Heaviest
Newer athletes stay @ 3’s

Metcon
Pwr Snatch, Lateral Hops, KTE’s (Time)
For Time:
15 Power Snatches 95/65#
30 Lateral Bar Hops
15 KTE’s
12 Power Snatches
30 Lateral Bar Hops
12 KTE’s
9 Power Snatches
30 Lateral Bar Hops
9 KTE’s
Rx+ =115/85# or heavier
(2:1 Knee Raises)