Monday, Jan 4, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min ski or row
20 Plate Hops
10 Banded Straight Arm Pulldowns
5 Scap Pull Ups
3 muscle snatch (PVC or Empty Bar)
3 power snatch
3 full snatch

**2. Strength Prep**
– Empty bar –
3 Power Snatch + 3 Hang Snatch + 3 Snatch
– into –
* Allow athletes 2-3 working warm up sets to there opening weights

**3. Workout Prep**
2 sets
3 kipping Knee Raises + 2 T2B
2 Kipping HSPU + 1 SHSPU

Snatch Complex:
Build to a moderate Snatch Complex:
Power Snatch + Hang Power Snatch
* Rest 60-90 seconds between sets

David and Goliath
10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
Toes to Bar
Strict Press (95/65)
*RX+ Strict HSPU*

Accessory
10 min double under practice
OR
30 unbroken double unders every min for 10 min