I got a fever, and the only prescription is more dumbbell!
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Weightlifting 101 Warm up 1
(This is a general dynamic warmup)
1 x 400m Run
1 x 25yd Fast Skips
1 x 25yd Double Leg Hops- High
1 x 10 Dislocates
1 x 10 Sots Press w/ PVC
1 x 10 Dynamic Blackburns
2 min/side of Wrist Extension Mobility stretch- Banded
Weightlifting Specific Warmup
(These are not optional. Practice these movements as prescribed)
Snatch Position Stretches
Circuit, 3 sets:
10 sec Squatting Quad Snatch Position
10 sec Standing Overhead Position (hold the top position of an Overhead Squat)
10 sec Overhead Squat Position (hold the bottom position)
Power Snatch + Hang Power Snatch
1) Power Snatch + Hang Snatch: Every 1:30 X 10 Sets
Warm-up as needed. Start at 60-70% of your 1RM. No dropping the bar between reps. Build as heavy as deemed fit.
2) 3 Rounds For Time:
21 Power Snatch
15 Cal Row/bike
RX+: PS- 95/65
RX: PS- 65/45
Scale: as needed
Metcon (No Measure)
Extra Work (optional):
3) Good Morning: 4 Sets Of 15
Rest 90-120 seconds between sets. Heavy as possible.
Out of Town WOD
3 ROUNDS FOR TIME: RUN 800M 50 AIR SQUATS