Monday, Jan. 29th, 2017


A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers

“Modified Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Snatch Grip Stiff Deadlifts
5 Hang Power Snatch

*Empty Barbell

B) Strength/Skill

Take 20 Mins to Find a 2 Rep Max
Power Snatch


3 x 2
Snatch Pulls @ 110%


“Isabel” For Time:

30 Power Snatches 135/95

*Time Cap 5 Mins

3 Rounds of Core work not for time if you want:

:40 Hold Plank
10 Russian Twists 45/35 kb or db
8 Weighted V-Ups 45/25

Within the workout, athletes should use a weight that they are capable of completing 10-15
repetitions unbroken if they had to.
Going a little lighter to accomplish this is more important in the long run than writing “Rx”.