Barbell warm up together.
Snatch positional work.
Minute 1 -10 snatch grip DL to knee
Minute 2 -10 transitions from knee to power position
Minute 3 -10 Power position power snatch
Minute 4 – 5 Hang position power snatch
Minute 5 – 5 snatch from the shin with overhead squat
Minute 6 – 5 full snatches
Warm up to snatch weight at 60 percent doing them at a tempo pace
Every 1:30 for 15:00 (10 sets)
1 Tempo Pull Squat Snatch
Start around 60% and add weight if it looks and feels good.
Goal should be to be slightly heavier than last week.
25 OH Squats 95/65lbs
Feel: Muscular Overload/Gas
Target Score: 5-8 Minutes
Firebreather Score: Sub-5
- OH Squat: 1-2 Sets. First set should be unbroken, second set athletes may need a break. First set should be 1-2 sets, second should be 1-3 at absolute most (if scaled corrected, it should be 1-2 sets for both).
- Run: Should not exceed 2:30 in either run. If so, scale distance slightly.
Coach Focus: If scaled appropriately round 1 of the OHS should be done unbroken and, at worst, 2 sets in round 2. We really want to see athletes battle to hang on for big sets to meet the target stimulus.
14 Minutes or less
Every other minute on the minute
20 bike cals (or a number where you are working for 30-40 seconds)