Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Tabata Machine (5 rounds)
-Moderate Pacing-
-into-
Hip Halo Warmup
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
**2. Workout Prep**
2 sets
20 Sec. Row (Workout Pace)
5 Wall Balls (work up in weight)
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 sets
3 Snatch Deadlifts to Mid-Thigh
3 Hang Power Snatch
3 Overhead Squats
2 Squat Snatch (Singles)
“Take it Easy”
For Time:
21/16 Calorie Row
42 Wall Balls (20/14)
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall Balls (20/14)
Snatch Deadlift (to below the knee) + Snatch 3×2
Snatch Deadlift to below the knee + Snatch:
(1+1) x 3 sets @ 80-85% 1RM Snatch
*Rest 60-90 seconds between sets*
Accessory
1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)
Snatch Deadlift Below Knee + Snatch Pull + Snatch 4×3
Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch:
(1+1+1) x 4 sets @ 70-80% 1RM Snatch
*Rest 60-90 seconds between sets.*
