Saturday 1/8/22

FUNCTIONAL FITNESS

 

In teams of 2, For Time:

Cash-in: 100 Cal (split)

Then in a “you go, I go” format for 10 total rounds:

5 hang power snatches

10 front rack reverse lunges

15 Ab mat sit-ups

Cash-out: 100 Cal (split)

 

STANDARD: 45/35 lb

RX: 75/55 lb

SPORT: 95/65 lb

COMPETITION: 105/85 lb

 

 

AT HOME WORKOUT:

 

Cash-in: 800m Run

Then..

5 Rounds:

5 hang power snatches

10 front rack reverse lunges

15 sit-ups

Cash-out: 800m Run

 

OLYMPIC LIFTING

 

SNATCH:

A) slow pull to knee snatch high pull + HPS (Pausing BK) + Squat snatch; 1+1+2; every 2:00; building in 4 sets

B) Squat snatch; build to heaviest lift in 8 min then: OTM x 4 min Squat snatch: 3 TNG reps at 70-80% of best of B

 

CLEAN & JERKS:

A) Hang Power clean (pause in catch) + FS (pause in hole) + SJ (pause in catch); every :90; building gradually with technique loading in 5 sets

B) Squat clean + SJ; 2+2; building to best set in 12 min

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