Kids Do Work


Happy 7th Birthdays Anders!

WARM UP:

2 Min Row or Bike

1 RNFT
10 Bird Dogs
10 Supermans
10 Deadbugs
10 Glute Bridges

1 RNFT with Empty PVC
10 Pass Thrus
10 OHS
10 Sotts Press
10 Prisoner Walks in OHS position

Thoracic MOB and Lax Ball Lats and Traps

1 RNFT With an Empty Barbell – Snatch Grip
10 RDLs
10 High Pulls
10 OHS
10 Drop Snatch
10 Hang Squat Snatch

Place bar down between each new exercise

PART 1: OLYMPIC LIFTING TECHNIQUE

FITNESS

4 Min Clock – Every 0:30
2 Hang Power Snatch (mid thigh)

1 Min Rest – Option to Add Weight

4 Min Clock – Every 0:30
1 Hang Squat Snatch (mid thigh) with 2 Sec Hold in the bottom of the squat

SPORT

4 Min Clock – Every 0:30
2 TnG Power Snatch 135/95 or 115/75

1 Min Rest – Add Weight

4 Min Clock – Every 0:30
1 Squat Snatch 155/105 or 135/95 with 2 Sec Hold in the bottom of the squat

PART 2: CONDITIONING OPTION

FITNESS

12 Min AMRAP
15 Cals Rowing or 10 Cals on Assault Bike
10 Hang Power Snatches 75/55 or 65/45 or 55/35
10 Burpee No Jump

SPORT

2 RFT
5 Bar Muscle Ups
10 Power Snatches 115/75
15 C2B Pullups
10 Squat Snatches 115/75
30 Pullups
2 Min Rest

or

PART 2: STRENGTH OPTION

Snatch Pull
4 Sets of 90% of Max Squat Snatch x 4 Reps

Snatch Deadlift
4 Sets of 105% of Max Squat Snatch x 4 Reps

Back Squat
4 Sets of 80% of Max Back Squat x 3 Reps

Coach led Stretch for Low Back and Hips