Context: Competition
Mobility: Shoulder
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 6 x 3 Power Snatch – 12 of 14 (6 sets of 3 reps, same weight across, approximately 90 – 100% of max power snatch)
Super Set: 6 x 5 Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Legolas Greenleaf”
6 minute AMRAP (as many rounds as possible)
8 Left hand dumbbell Power Snatch (Health: 15lbs, Athletic*: 25lbs, Performance: 45lbs) (Scale up: 55/35)
Great job team “What you chalking about Willis”!
30’ Left Hand dumbbell Overhead Lunge (Same)
8 Right Hand dumbbell Power Snatch (Same)
30’ Right Hand dumbbell Overhead Lunge (Same)
100m Sprint
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2.5 – 5 rounds, about 1:45 per round
Compare to: Feb 19, 2016
Coaching Tips: Make sure to catch the dumbbell overhead with a straight active arm; keep your thumb pointed behind you, and your shoulder in good position also make sure to stand all the way up. On the lunges, make sure you don’t step too far or too short, your knee should be right over your ankle. As you stand up, drive through the heel of your front foot.
Optional ‘Cash Out’: Max rounds of “Cindy” in 5 min (use a weight vest if you’d like)
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