Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10-minute AMRAP
1-minute bike/ski easy pace
5 Single Arm Hang Dumbbell Clean and Jerk (lightweight – each side)
5 stepback lunges (each side)
5 dynamic squat stretch
**2. Workout Prep**
2 rounds
10 Double Unders or Single Unders
3 Hang Clean and Jerk
6 Walking Lunge Steps
**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 (empty bar)
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Squat Snatch
– into –
Warm-Up to opening Weight.
Red, White, & Blue
5 rounds
60 Double Unders
15 Hang Clean and Jerk (75/55)
100ft Walking Lunge
Snatch 1×1
Snatch:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
Click “Workout prep notes available” in Coaches Notes directly below for the full description
Accessory
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
