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Monday 02.08.2021

POSTED ON February 7, 2021

Monday | 02.08.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
Warm Up:
10 min AMRAP
1 min easy Bike
4 Alternating Dumbbell Snatch
4 Alternating Dumbbell Clean and Jerk
3 Up downs
3 Elbow to floor Stretch (each side)
 
**2. Workout Prep**
2 sets (empty bar)
1 Snatch High Pull
1 Muscle Snatch
1 Power Snatch
2 Bar Facing Burpees
1 Clean High Pull
1 Muscle Clean + Shoulder Press
1 Clean and Jerk
 
– After 2 sets allow athletes to warm up to workout weight
 
Workout: Grettel Ingrid
 
* Target time: 10-12 minutes
* Time cap: 15 minutes
 
10 Rounds
3 Power Snatches (115/75)
3 Burpees over bar
3 Power Clean and Jerks (115/75)
3 Burpees over bar
* Scaling option 1 (Masters 45+)
10 Rounds
3 Power Snatches (95/65)
3 Burpees over bar
3 Power Clean and Jerks (95/65)
3 Burpees over bar
* Scaling Option 2
10 Rounds
3 Power Cleans (light/moderate weight)
3 Burpees over bar
3 Shoulder to Overhead (light/moderate weight)
3 Burpees over bar
 
* Limited Equipment Option
10 Rounds
6 Alternating Dumbbell Snatch (50/35)
3 Burpees
6 Alternating Dumbbell Clean and Jerk (50/35)
3 Burpees
 
* Large Class Option
Teams of 2
10 Rounds (each)
3 Power Snatches (115/75)
3 Burpees over bar
3 Power Clean and Jerks (115/75)
3 Burpees over bar
– You go, I go –
 
Accessory:
 
1 min Down Dog to Up Dog
1 min Scorpion Stretch
1 min Corpse Pose

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