Skill Work
Coach Led Technique
5 sets of:
1 Power Snatch + 1 Overhead Squat
(Build to workout weight)
5 x 2:30 rounds / 2:30 rest
*** Intended Stimulus ***
OHS should be unbroken
Bar hops completed in :45 or less
On the rower with 1:00 or more left on clock
Rower should be flat out effort as you get generous rest
Rx:
10 OHS (42.5/30)
30 Lateral Bar Hops
Max Calories in remaining time
Scaled:
10 OHS (20/15)
20 Lateral Bar Hops
Max Calories in remaining time
Midline Strength
Rx: 1 set
2:00 L – Sit (accumulates on rings or boxes)
60 Seated Leg Raises Over DB
50 DB Glute Bridge Raises (22.5/15)
40 DB Good Mornings (22.5/15)
Scaled: 1 set
2:00 L – Sit (accumulates on boxes / floor)
40 Seated Leg Raises Over DB
30 DB Glute Bridge Raises (15/10)
20 DB Good Mornings (15/10)
Cool Down
1:00 Foam Roll Glutes & 1:00 Foam Roll Upper Back
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