200m row or bike
spiderman lunges x 5 reps each side
inchworms x 5 reps
seated low banded rows x 20 reps – attach a band to the rig at chest height. Pull the band to your chest, like rowing, keeping the shoulders down. Slowly return to extension.
Barbell bent over rows in snatch grip x 10 reps
Muscle snatch from mid-thigh x 5 reps
OHS x 5 reps
PVC platter drill- 5 platter squats then 5 platter squats with a pause at the bottom of the squat to switch the hands on the PVC to regular grip. Then stand up.
Partner band squats (upper) x 5-8 reps each – wrap the red resistance band around the back of the hands. Holding onto the band to create resistance, have the athlete place both arms overhead and pull back from the shoulders to keep tension while performing a squat.
3 sets of 3 reps snatch balance 50%-60%-70%
3 sets of 3 reps hang power snatch 60-65-70%
3 sets of 1 rep snatch segmented deadlift
work at 90% with a :02 pause at 1″ off the floor, the knee, and mid-thigh
20/18 cal row
12 thrusters 95/65
*stagger the starts on the rower so that one person starts right after the first rower is finished