TUESDAY 200204
6, 9, 10, 11 Coach Gaela
430, 530 & 630 Coach Katie

For Time:
20 Unbroken Hang Clean* (95/65)
400m Run
20 Unbroken Overhead Squat*
400m Run
20 Unbroken Push Jerk*
400m Run
20 Unbroken Sumo Deadlift High Pull*
400m Run
20 Unbroken Thruster*

*If any of the sets are broken count re-starts at 0.*

Overhead Squat 1-1-1-1-1-1-1
Every 90 seconds, perform 1 Overhead Squat, building to 1RM across 7 rounds

Start at 50% of 1RM

Record heaviest successful lift.

10 x 100m Row – Goal is to stop on 100m exactly each frame

Once athlete stops rowing in a frame, they cannot pull handle again until next frame!

Penalty for any meters over or under 100:
5x Single Jump Rope + Broad Jump
(Example: a score of 95 would result in 25 Single Jump Ropes + 5 Broad Jumps before starting next round.

Skills & Drills: DB Snatch
Dumbbell Snatch Progression
Single Arm Deadlift
Single Arm Shrug
Single Arm High Pull
Muscle Snatch
Power Snatch

“Double Dribble”
50 Double Unders
50 Alternating DB Snatch (50/35#)
40 Double Unders
40 Alternating DB Snatch
30 Double Unders
30 Alternating DB Snatch (50/35#)
20 Double Unders
20 Alternating DB Snatch
10 Double Unders
10 Alternating DB Snatch

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