12. September 2022
Sep
12
Crossover Symmetry or Banded 7’s + Hip Halo warm-up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength Prep
Athletes will perform the 3-Position Power Snatch from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each snatch (resetting feet after each snatch before bringing the bar back down for the next position). Overhead squats can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so the bar can’t accidentally be dropped into it. If athletes do not have the mobility for an overhead squat, allow them to perform front squats.
3. Workout Prep
1 set:
9 Air Squats
7 Push-ups
5 Kettlebell Swings
10ft Lunge Walk
* Complete a set every 1:30 *
Freedom (RX’d)
3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)
(Conv: KG KB 24/16, 50 feet = 15 meters)
Independence
3 Rounds
25 Air Squats
50ft Walking Lunge
25 Push ups
50ft Walking Lunge
25 Kettlebell Swings (35/25)
(Conv: KG KB 16/11, 50 feet = 15 meters)
Liberty
3 Rounds
20 Air Squats
15 Box Step Ups (low)
20 Bar Push ups
15 Box Step Ups (low)
20 Russian Kettlebell Swings (light)
Target time: 12-14 minutes
Time cap: 16 minutes
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
[Foot Smash]()
[Foam roll lats]()