General Warm Up (6 Minutes) (3-9)
General flow
200m Run
:30 Samson stretch
:30 Bootstrap and reach
:30 Bodyweight kang squats
2-3 sets build up to 50%
Set 1: 5 Deadlifts @ 50%
Set 2: 3 Deadlifts @ 60%
Set 3: 1 Deadlift @ 70%
Set 4: Max Deadlifts @ 75%
every 2 min
Don't Go To Failure On Final Set
Snatch
Barbell snatch progression
3 High hang snatch
3 Hang snatch
3 Snatch from mid-shin
Add light weight
3 Cued reps from floor
Power Snatch
3-4 sets build up to 85% -6 min
On the 3:00 x 3 Sets:
1 Power Snatches
Start First Working Set at 85% & Build To Heavy
"Is Your Refrigerator Running?"
5 Rounds For Time:
200 Meter Run or 10 Shuttle runs
15 Pull ups
Time Cap: 10 Minutes
For the Coach
In part 1 manage your room so that everyone can snatch safely. Manage your clock so that you can have eyes on each athlete as they lift. This is a big day for athletes as they have an opportunity to PR their snatch. Celebrate wins publicly in the class.
In part 2, if you’re short on rig space you can stagger start times and begin a second heat :60-:90 behind. Make sure everyone begins the workout with the run.
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