A. GENERAL (6:00)
"Coach Says"
Jog around the gym or in shuttles and call out movements:
- Inchworms
- Air Squats
- Burpees
- Hollow/tuck ups

B. MOBILITY/ACTIVATION (1:00)
Hollow rock to straddle Stretch

1:00

C1. SPECIFIC (6:00)
Snatch Deadlifts
- 5 Snatch Romanian Deadlift, to the knees
- 2 x 5 Snatch Romanian Deadlift, full ROM based on the athletes
---
Ramp up

C2. SPECIFIC (5:00)
Grab Workout Weight
3/3 DB Deadlift, DB between the legs
6 Alternating DB Cleans
6 Alternating DB Snatch
---
Elbow / Front Plank
20-30 sec, go over points of performances
---
Dumbbell sit-ups
5 Sit ups, unweighted
5 Sit-ups, Workout weight

Snatch Romanian Deadlift

4 x 4 @ 85% Snatch

Score: Weight
TC: 10 minutes
KG: N/A

Scaling Options
Beginner
As written, technical load

Intermediate
As written

EMOM 10
Odd: 16 Alternating Dumbbell Hang Snatches, 50/35 lbs
Even: Alternate between:
- 45-second Elbow Plank Hold
- 45-second Dumbbell Sit-ups

-Into-

EMOM 10
Odd: 16 Alternating Dumbbell Hang Cleans, 50/35 lbs
Even: Alternate between:
- 45-second Plank Hold
- 45-second DB Sit-ups

Score: Checkmark
TC: 20 minutes
KG: 22.5/15, Beg: 10/7.5, Int: 15/9

Scaling Options
Beginner
Odd: 12 Alternating Dumbbell Hang Snatches & Cleans, 25/15 lbs
Even: Alternate between:
- 30-second Plank Hold
- 30-second Sit-ups

Intermediate
Dumbbells @ 35/20 lbs

3 sets
10/10 Elbow Plank Hip touches
50’ Death March

Goal: Core & hamstring Accessory