Monday, January 22

:30 Seconds Jumping Jacks Active Spidermans Single Unders Push-up to Down Dog Higher Single Unders Air Squats Rowling Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3-5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.) Modified Barbell Warmup 5 Good Mornings 
5 Back Squats
 5 Elbow Rotations
 5 Snatch Grip Push Press 5 Overhead Squats 
5 Snatch Grip Stiff-Legged Deadlifts

Snatch Primer (3 x 1)

On the :90 Seconds x 3 Rounds 3 Overhead Squats 1 Hang Squat Snatch 1 Squat Snatch Performed at 40%

Snatch (7 x 2)

1 Low Hang Squat Snatch + 1 Squat Snatch 3×2 @ 72% 2×2 @ 77% 2×2 @ 82% Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.

"Water Power" (Time)

4 Rounds: 60 Double Unders 30/21 Calorie Row 10 Power Snatches (95/65)

Rx+ 135/95

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