Skill: Snatch Warm up to 80% of 1 rm. Every 90 seconds, two reps @80% for 8 total rounds (12 mins)
THEN
Three rounds, one minute at each station, one minute rest between rounds (stagger starting
stations):
Renegade rows (45/25)
Grasshoppers (https://www.youtube.com/watch?v=3j4EKfpajYU) – shin to forearm, foot doesn’t have to touch down
Power snatches 95/65
Parallette pass-throughs (https://www.youtube.com/watch?v=vQ8tmpmwlio) – NOTE: this includes movements not shown in the video – push-up on parallettes in plank, dip on paralletes once they bring their legs through. We only have two sets of parallettes, so bumpers can be stacked to use.
Russian twists (45/25)
Post: Complex weight and total rounds (Grasshoppers and renegade rows count L/R = 1, PPTs count as back/forward = 1)
THEN
Three rounds, one minute at each station, one minute rest between rounds (stagger starting
stations):
Renegade rows (45/25)
Grasshoppers (https://www.youtube.com/watch?v=3j4EKfpajYU) – shin to forearm, foot doesn’t have to touch down
Power snatches 95/65
Parallette pass-throughs (https://www.youtube.com/watch?v=vQ8tmpmwlio) – NOTE: this includes movements not shown in the video – push-up on parallettes in plank, dip on paralletes once they bring their legs through. We only have two sets of parallettes, so bumpers can be stacked to use.
Russian twists (45/25)
Post: Complex weight and total rounds (Grasshoppers and renegade rows count L/R = 1, PPTs count as back/forward = 1)
Tiff catches up on the latest issue of Box Life Magazine during her warm up!
#COMPDELOADWEEK
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