Wednesday, Apr. 4th, 2018


A) Warm Up

:30 Seconds
Jumping Jacks
Quad Stretch
Active Samson
Knuckle Drags
Active Spidermans
Air Squats


Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 2
Power Pos Power Snatch @ 75%


10-15 Double Under Practice


15 Min Amrap:

15 Power Snatches 75/55
30 Double Unders
15 Wallballs 20/14
30 Double Unders

Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today.