June 15, 2017

A. Warm-up
800 Meter Run

60 seconds couch stretch each side
60 seconds pigeon pose each side
60 seconds of Kang Squats

followed by:
1 lap around the building Single arm KB OH carry (swap at halfway mark)
10 Single arm KB OH squats (5 each side) or 10 PVC OH Squats if mobility is lacking

Scoring: Not Scored

B. Barbell Cycling Primer
On the 0:00 - 5 minute EMOM

1- EB OH Squat x 5
2- OH Squat x 4 (light weight)
3- OH Squat x 3 (moderate weight)
4- OH Squat x 2 (continue to increase weight)
5- OH Squat x 1 (heavy single)

minute 5:00-7:00 - rest
On minute 7:00 - 5 minute EMOM

1- EB Snatch Balance x 5
2- Snatch Balance x 4 (light)
3- Snatch Balance x 3 (moderate)
4- Snatch Balance x 2 (increase)
5- Snatch Balance x 1 (heavy single)

Scoring: Not Scored
Coach's Notes:
NO FAILS

C. Hang Squat Snatch 6 x 3
Every 1 minute, for 6 minutes (6 sets):
3 Hang Squat Snatches @ 60%

Coach's Notes:
Every set needs to be Touch and Go. This is a barbell cycling exercise.

Rest 3 minutes then begin part D

D. Hang Power Clean 6 x 4
Hang Power Clean
6 sets of 4 reps @ 60-65%

Rest as needed
Coach's Notes:
Same as the Snatch cycling, all sets and reps are TNG

E. 50-40-30-20-10 Double-Unders and Sit-Ups
​Annie
50-40-30-20-10 Reps for Time:

1. Double-Under
2. Sit-Up