June 22, 2017

​A. Warm-up
400 Meter Run

followed by:
10 Kang Squats
10 Samson stretches
10 Lateral lunges
60 seconds of Prayer stretch

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

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 5:00-6:00 - rest
On minute 6:00 - 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
POWER SNATCH CYCLING
C1. 0:30 of Power Snatches
Perform as many reps in 30 seconds of:

1. Power Snatch @ 95/65 lbs

Rest for 1:30, then
C2. 0:30 of Power Snatches
Perform as many reps in 30 seconds of:

1. Power Snatch @ 95/65 lbs

Rest for 60 seconds then:
C3. 0:30 of Power Snatches
Perform as many reps in 30 seconds of:

1. Power Snatch @ 95/65 lbs

Rest for 30 seconds, then
C4. 0:30 of Power Snatches
Perform as many reps in 30 seconds of:

1. Power Snatch @ 95/65 lbs

Rest for 3 minutes, then
Power Clean Cycling
D1. 0:30 of Power Cleans
Perform as many reps in 30 seconds of:

1. Power Clean @ 135/95 lbs

Rest for 1:30, then
D2. 0:30 of Power Cleans
Perform as many reps in 30 seconds of:

1. Power Clean @ 135/95 lbs

Rest 60 seconds, then
D3. 0:30 of Power Cleans
Perform as many reps in 30 seconds of:

1. Power Clean @ 135/95 lbs

Rest 30 seconds, then
D4. 0:30 of Power Cleans
Perform as many reps in 30 seconds of:

1. Power Clean @ 135/95 lbs

Rest for 5 mins, then

E. 5 Rounds For Time of Running and Overhead Squats
Nancy
5 Rounds for Time:

1. Run 400 meters
2. 15 Overhead Squats @ 95/65 lbs

Coach's Notes:
Isabel instead of Nancy only if it is raining - not a choice between the 2.
F. For Time: Snatches
​Isabel
For Time:

1. 30 Snatches @ 135/95 lbs

Coach's Notes:
Isabel instead of Nancy only if it is raining - not a choice between the 2.