Warm up

3 rounds, with a partner:

10 per side and per partner standing lateral wall ball passes

10 per side and per partner half kneeling (lunge position) lateral wall ball passes

5 cal machine – each

Skills

Level 1-2 are for athletes not able to support themselves upside down in a supported handstand:

Level 1: Plank shoulder taps

Level 1: pike handstand shoulder taps with feet/knees on box

Level 2: Pike handstand around the box

Level 3 and 4 require the athlete to be able to support themselves upside down:

Level 3: wall assisted handstand practice, practicing taking feet off the wall

Level 4: free standing handstand practice

Level 5 (coach Christina’s challenge): handstand pirouettes

Endurance

In teams of 2, 3 rounds rotating through the following stations as 75 sec of work, 15 sec of rest/transition:

50 ft. sandbag cleans AHAP

50 ft. empty sled sprint (alternate length between partners)

Med ball partner sit-ups passes 20/14 lbs

30 sec assault bike sprint each

Max handstand hold / free handstand hold / pike box hold

Max American KBS 24/16 kg (both partners working at the same time)

Olympic lifting

Warm Up Activation

1 Round

10/letter Prone Y-T-As (5lbs/2.5lbs)

5/leg Worlds Greatest Stretch

5/arm Squat Hold and Reach

5 Empty Bar Good Mornings

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats with pause in bottom

5 Pressing Snatch Balance

5 Heaving Snatch Balance

5 Snatch Balances

5 Snatch Drops

Movement Specific Prep

3 Reps at Each:

Tall Position

Tall Snatch High Pulls

Tall Muscle Snatch

Tall Power Snatch

Tall Squat Snatch

Power Position

Snatch High Pulls

ScareCrow Snatch

Power Snatch

Squat Snatch

Hang Above Knee

Snatch High Pulls

Scare Crows

Power Snatch

Squat Snatch

Mid-Shin

Slow Pull to Pockets into High Pull

Power Snatch

Squat Snatch

1 Pause Snatch High Pull (Pause at Knee)

1 High Hang Squat Snatch (at Power Position)

2 Hang Squat Snatch (at Above Knee)

Snatch Complex

15 Minutes for 8 Sets – Start around 50-60% of 1RM Snatch & Add #

1  Pause Snatch High Pull (Pause at Knee)

+ 1 High Hang Squat Snatch (at Power Position)

+ 2 Hang Squat Snatch (at Above Knee)

Skill Accessories

Heaving Snatch Balance

EMOM for 7 Mins

3 Heaving Snatch Balance @ 80% of 1 Rep Max Snatch

*Scale Heaving Snatch Balance = Snatch Push Jerk to Overhead Squat

Conditioning

2 Rounds:

2min AMRAP

12/10 Calorie Ski

12 Single DB Snatch

– 2 min Rest –

2min AMRAP

8 Power Snatches

25ft Overhead Walking Lunge

RX: DB:50/35 Bar:95/65

Int: DB:35/25 Bar:75/55

Scaled: DB:25/15 Bar: 65/35