Monday- October 14th
Weekly Warm-Up: 10 min. AMRAP
Mobilize- Pass-through's
Bike x :60
Barbell Good Mornings x 10
Bike x :60
Goblet Squats x 10
Shuttle Sprint x :60
Scapular Circles x 10 each way
Shuttle Sprint x :60
Ring Rows x 10
Plank x :45 (add :05-:10 each day)
Today's Movement *Push-ups x 10
*Box JUMPS x 8
A. Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Snatch Push Press x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps *
Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
OR
Clean & Jerk Technique Warm-Up
Two sets of:
Clean-Grip RDL x 3 reps
Clean Pull from Below Knee x 3 reps
Hang Power Clean + Push Press x 3 reps
Clean from Below Knee + Push Jerk x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
B. "20.1"
10 rounds for time of:
8 ground-to-overheads, 96/65 lb.*
10 bar-facing burpees**
Time cap: 15 minutes
*Can be a Snatch OR Clean and Jerk
**If you STEP over the bar, it counts as SCALED, no matter the weight. A TWO-foot take off and land is required for RX.
C. Buy-Out
5 Way Shoulders x 1:00 each