Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec singles
3 elbow to floor stretch (each side)
5 jump squats
4 Alternating Dumbbell Snatch
4 Alternating Dumbbell Clean and Jerk
**2. Workout Prep**
1 set
5 Muscle Snatch
5 Power Snatch
5 Muscle Clean + Shoulder Press
5 Clean and Jerks
30 Single Unders
-into-
4 Building Sets (start light and work up all 4 sets into workout weight)
1 Power Snatch
1 Clean Jerk
10 Double Unders (Have athletes practice laying down their jump ropes correctly)
The workout
10 Rounds
1 Squat Snatch (155/105)
3 Power Clean and Jerk (155/105)
30 Double Unders
Accessory
Accessory:
3 rounds
10 Single Arm Dumbbell Bench Press (each)
10 Double Dumbbell Bent Over Row
10 Elevated Heel DB Goblet Squat (place 2.5 lb plate under heels)
