Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec singles unders
3 Dynamic Squat Stretch
3 Sky Reacher Squats (each side)
3 Back Squats + 1 Pause Back Squats (empty bar – building across sets)
3 Muscle Snatch (PVC)
3 Power Snatch
**2. Strength Prep**
1 set
5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause/ 1 sec stand)
– into –
Have athletes build up to 60%+30lbs in 3-4 sets hitting 2-3 reps a set
**3. Workout Prep**
– Right after strength have athletes strip bars and begin building to Power Snatch weight. Make sure they adjust weights accordingly for easy change out for the lighter power snatches. –
Back Squat 5×5
Back Squat
– 5 sets x 5 reps @ 60%+30lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
Click “Workout prep notes available” directly below for the full description
Back Pause Squat 5×3
Back Pause Squat
– 5 sets x 3 reps
* Complete a set every 2 minutes *
Click “Workout prep notes available” directly below for the full description
Justice League
(Regionals 18.4)
For Time
2 Rounds:
10 Power Snatches (155/105 lb)
12 Burpee over Bar
-into-
2 Rounds:
10 Power Snatches (95/65 lb)
12 Burpee over Bar
Time Cap: 12 minutes
Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
