Warm-up:
Indoor Run
2×10 Deck Squats
2×10 Hand Release Push-ups, 3 count hold at top
Group:
Snatch Drills
Strength:
1) Snatch, 3×60%, 3×65%, 4×3@70%
2) High Bar Back Squat 6-6-6-6-6 @70%
Conditioning:
Teams of 2 complete the following
50-40-30-20-10
E1: Wall Ball
E2: Active rest of in place Lunges
If solo: 50 Wall Ball/50 Lunge (1=1)
Notes:
E1 will do 50 Wall Balls, E2 will do as many Lunges as possible in that time period. Once E1 is done with 50 Wall Balls, exercisers will switch and E2 will then do 50 Wall Balls while E1 Lunges, and so on.
Great video on Snatching by Glen Pendlay at California Strength. This is part 1 in a series of 3. I will post the next one Monday.
Please watch before you come in for class.