10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
In this three rounds for time workout, picking a weight on the barbell that can be completed in 1-2 sets each round. Athletes do not need to stand to full extension on the Box Jump Overs. Wall Balls should be able to be completed in 1-4 sets each round.
Jogging around boxes in the center of the room. Alternating between light jog and active stretching.
Knee to Chest
3 Air Squats + Broad Jump
Skip for Height
Skip for Distance
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Ankle Stretch on Box – :30 Seconds Each Side
Step one foot forward into a lunge on the box. Keeping the heel on the planted, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
PVC Pass Throughs – :30 Seconds
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.
PVC Overhead Squats – 10 Slow Repetitions
Jump and Land
With Box Jumps in the workouts as well, we can carry a similar mindset into this movement. Jumping the bar overhead takes priority. This triple extension is what puts power into the barbell and allows athletes to land underneath it. Landing means that athletes can land in a quarter squat. On box jumps, athletes rarely every land fully extended on the box because they know they are putting in extra effort to get the same amount of work done. Same goes for the barbell. It is often seen that athletes muscle the barbell up to the very top of the range of motion. Instead of this, encourage athletes to land in a quarter squat before standing to full extension.
10 Second Receiving Position Hold
3 Hang Muscle Snatch
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
Box Jump Overs
Just like we would start to get underneath the barbell before we popped the hip, we also want to use the hips first on the box jump. Using the hips first before bringing the knees up brings athetles center of mass higher and makes for better reps.
Want to minimize wasted movement in this workout. It is common for athletes to stray away from the box after each rep, creating extra work for themselves. Staying close to the box keeps athletes moving and cuts down on added effort.
10 Second Small Hops
10 Second Tall Hops
3 Step-ups (each side)
3 Box Jumps
3 Box Jump Overs
An object that we are attempting to catch in front of our bodies from a height of nine or ten feet will naturally want to pull us forward onto the toes. When athletes come up onto the toes, it is a less than ideal position for the knees and the ball is more likely to skim the wall, resulting in an even harder catch on the next rep. Keeping the heels grounded throughout the squat will keep athletes in a safe squatting position, and increase the efficiency of the wall ball.
Squeeze & Throw
If there is a theme across all these movement, it is upward hip extension. Just like we did on the snatch and box jump overs, we want to open the hip all the way before anything else happens. The anything else on the wall ball is the arms throwing the ball to the target. Squeezing the glutes before pressing is a good indicator that the hips have opened. The more squeeze, the less work the arms get to do.
3 Pausing Front Squats
3 Push Press
3 Wall Balls
3 Power Snatches
6 Box Jump Overs
9 Wall Balls
With a lot of hip extension in today’s workout, we want to make sure we dial in our pacing efforts as to not gas out early on. Looking for consistency across all three sets. This can happen by approaching round one like it is round 2. This will help athletes make a decision on how they want to approach the snatches. If they are strong on the barbell, this might be unbroken. If they know that 10 will be a battle, breaking it up into 5-5 or 6-4 will help them move through more manageable. Pace on the box jump overs should be consistent, but not very fast. Fast box jump overs likely mean extra rest before picking up the wall ball. Getting done a few seconds later, but immediately transitioning to the wall balls is favored here. One the wall balls, some breakup options include 15-15, 12-10-8, or 9-8-7-6. Moving at a pace that athletes won’t slow down on will allow them to find the extra gear in the last round when they know nothing is to follow.