workout #1 warm up
300 run
25-25lb hip to over head plate raise
25-25lb front squats
25yard -25lb OH walking lunge
3 rounds
workout #2 skill
snatch progression
OHS
drop snatch
Hang snatch (catch low)
power snatch + OHS
full snatch
15 min. of work
vary set and reps
workout #3 challenge
group A
30 yard board push (men 100, women 70)
max # of power cleans (men 135, women 95)scale wt as needed
1 round every 90sec
6 rounds (score = total number of power cleans completed)
group B
30 yard board push (men 100, women 70)
max # of burpees
1 round every 90 sec.
6 rounds (score = total number of burpees completed)
workout #4
Abs and stretch
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