WORKOUT OF THE DAY:
Dynamic Warmup & Mobility: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up
Shoulders – Use a Lacrosse Ball and work through any sticky spots around the Scapula for 90 Seconds each side
2 Rounds of a Barbell Warm-up
3 Snatch High Pull @ Position 1
3 Power Snatches @ Position 1
3 Power Snatch + Squat @ Position 1
Then 1-2 reps of of the same complex with some light weight added to the bar
Strength: Minute 16 – 35
Snatch 1 – 1 – 1 – 1 – 1 – 1 (Try to stay with a Squat Snatch, otherwise, catch it as low as you can for a Power Snatch)
Starting your first set at 60% Then you may increase the load. If you do not know your max Snatch, you should start at a light weight and Increase to a challenging weight that isn’t compromising your technique. Hit that weight for 2-3 reps or until class moves on for the workout.
Workout: Minute 36 – 60
3 Rounds for time:
5 Squat Cleans 115 / 185 – Scale up 135 / 225
This Should be a Heavy Clean. You may Power Clean then complete a Front Squat to complete the rep. You should NOT be able to touch and go the weight you decide to use, unless your a beast and complete this workout RX’d.
Complete 5 Rounds starting every 4th Minute
1 Minute Bike
8 Sumo Deadlift – Try to go heavy with a Kettlebell(s)
Rest until the start of the next 4th minute.