2015_central_team_day2_rotator-300x155ATHLETE

A. Snatch Skill Work
Snatch Balance, 3×3
Tall Snatch, 3×3

B. “The Heist”

3 Rounds:
21/18 Cal Row OR 300m Run
15 Bar Facing Burpees
9 Squat Snatch (115/80)(95/65)(65/35)*

*If mobility is limited, alternatively, athletes can do 9 Power Snatches + 9 Overhead Squats or 9 Power Snatches + 9 Overhead Walking Lunges.

BARBELL CLUB

A. Snatch
1.  3×3 Snatch Balance, light
2.  3×3 Tall Snatch, light
3. 3×1 Hang Squat Snatch

B. “The Heist”

3 rounds:
21/18 Cal Row OR 300m Run
15 Bar Facing Burpees
9 Squat Snatch (115/80)(95/65)(65/35)*

*If mobility is limited, alternatively, athletes can do 9 Power Snatches + 9 Overhead Squats or 9 Power Snatches + 9 Overhead Walking Lunges.

COMPETITOR

A. Snatch Technique
A.  3×3 Snatch Balance, light
B.  3×3 Tall Snatch, light

B. Snatch
5×3 Hang Snatch at 65%

C.  Back Squat
5 reps at 80%; single at 85%; 5 reps at 80%; single at 88%;  5 reps at 80%; single at 91%

D.  Conditioning
3 Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches, 135/95