2021-01-25

Monday:

Snatch:

In 15 minutes, work to heavy Squat Snatch

16.5

   21-15-9

   Thrusters

   Bar Facing Burpees

   **Movement Focus

                Full Depth Thrusters

                Bar Facing Burpee Technique

Tuesday:

4×8 Floating Deadlift  (https://www.youtube.com/watch?v=CAoVFwVKDug)

   Increase weight each set. End around 60%

  **Movement Focus

                Deadlift positioning on the eccentric (downward) portion of the lift.

W/partner (30 min Cap):

  200 calories

   75 DU each

  100 power snatch (75/55)

   75 DU each

  200 pull-ups

  **One partner works at a time on the Cals/Snatches/Situps.

       DU’s can be done together, but work can’t start on next movement until both partners have finished their 75 DU’s.

Wednesday:

Cleans:

In 20 minutes, work to Heavy Squat Clean 

   **Movement Focus

                Full SQUAT clean

                Elbow positioning in catch

12 Min AMRAP

5 WB

5 Sit-ups

10,10

15,15…etc.

   **Movement Focus

                Perfect WB

Thursday:

Kipping.

                Emom 3, a. 8-10x hollow and arch swings

                   Rest 1 min

                Emom 3, b. 6-8x kipping pullups

                   Rest 1 min

                Emom 3, c. 6-8x butterfly pullups

                   Rest 1 min

                Emom 3, d. 5-7x butterfly C2B pullups

                   Rest 1 min

                Emom 3, e. 1-3x BMU

Everyone does each movement for 3 minutes.

EXAMPLE. Ryan does a. for 3 minutes.

If coach says he can move on he’ll move to b. for the next 3 minutes.

Again, if coach says he is cleared to move on he’ll go to c.

If coach says he cannot move on, he does part b. for 3 more minutes and can then move on at the coaches discretion.

10 min AMRAP

  12 DB Snatch

  12 Box Jump

  12 T2B

Friday:

4×12 Power Snatch

     Light, focusing on barbell cycling.

       **Movement focus

                Power Snatch movement economy

“The Chief”

   5x:

   3 min AMRAP w/1 min rest between

     3 Power Cleans (135/95)

     6 Push-Ups

     9 Air Squats

   **Movement Focus

                Elbows in the Power Cleans

                Perfect Push-Ups

                Perfect Air Squats