Happy Birthday, Anya.!!!
Snatch Push Press + Snatch Balance (5 sets x 1rep)
Metcon (3 Rounds for reps)
3 Sets
300/250m Row
50 Double Unders
5 Shoulder to Overhead Rx (95/65) Rx+ (135/95)
3 Shoulder to Overhead Rx (135/95) Rx+ (155/105)
1 Shoulder to Overhead Rx (155/105) Rx+(185/125)
300/250m Row
50 Double Unders
5 Shoulder to Overhead Rx (95/65) Rx+ (135/95)
3 Shoulder to Overhead Rx (135/95) Rx+ (155/105)
1 Shoulder to Overhead Rx (155/105) Rx+(185/125)
Rest 3 minutes
Time Cap for each round is 3 minutes
TARGET SCORE
Target time each set: 2:15 2:30
Time cap each set: 3 minutes
TARGET SCORE
Target time each set: 2:15 2:30
Time cap each set: 3 minutes
If you work with a partner, your partner can switch out your weight.
STIMULUS and GOALS
Stimulus is moderate pacing on row and double unders and consistent technique application during increasingly Shoulder to Overhead. . Additionally, make sure that athletes add full-size weights as much as possible and refrain from stacking the bar out with smaller change plates. Remember it’s 9 reps, total for Shoulder to Overhead for each set.
During this time we want athletes to establish a proper set up, core engagement, and footwork in the catch position. Take some time and have athletes just practice with PVC/Empty barbell.
Advance athletes are working up to a moderate-heavy weight in 5 working sets (not counting warm up sets).