Wednesday Feb 14th

Wednesday Feb 14th

Warm-up
5 min on row/bike/ski /jump rope
3 rounds:
7 behind the neck snatch grip thruster
7 slow snatch pulls
athletes notes: empty barbell here. On the snatch pull the bar doesn’t need to travel very high. Just feel as if you are finishing the pull.
Weightlifting (12min)
A: Snatch (5 x 1+1+1+1)
5 sets,
1 high pull
1 muscle snatch
1 power snatch
1 OHS

B.
3 sets:
Snatch width push press x3
Overhead Squat x3
athletes notes: this is one sequence. Focus on stability in the upper body. Press to the ceiling and lock in the bar. Don’t rush the squat.
Metcon
5 x 3 minutes,
rest 1 minute between sets
8 hang power cleans @ 115/75
8 front squats @ 115/75
8 TTB

athletes notes: Although these are short intervals, I want you to move through these movement and rounds with intention and precision, no rushing. The goal is to maximize the entire 15 minutes of work and practice consistency in that time frame.  Start where you left off in the previous round to continually count the rounds. Barbell should be medium loaded. You should be able to imagine doing multiple rounds unbroken.