Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 Y’s, 10 T’s, 10 W’s x 2
-into-
7 min AMRAP
30-sec bike (easy pace)
10 Alternating Dumbbell Snatch
5 Deadbugs (each side)
5 Shoulder Press (empty bar – build across)
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –
**3. Workout Prep**
10 second Assault Bike (Ramp it up)
3 Power Snatch (At workout weight)
10 second Assault Bike (Ramp it up)
2 Power Snatch
Shoulder Press 4×6
6 Shoulder Press x 4 sets @80% of 1RM
* Complete a set every 2 minutes *
“Headstrong”
21-15-9*
Calories Echo Bike
Power Snatch (105/75)
*15-12-7 calories for women
Pressurize From the Top On The Deadlift After Back Injury
https://www.youtube.com/watch?v=nZvVV4Oq7O0
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Shoulder Press 4×6
6 Shoulder Press x 4 sets – as heavy as possible
* Complete a set every 2 minutes *
“Headstrong”
21-15-9*
Calories Echo Bike
Power Snatch
*15-12-7 calories for women
