The MVMT LAB – MVMTGPP
Warm-up
2:00 Row
-into-
3 sets:
30-second Single Unders
:10sec Max Squeezed Plank
3 Sandbag Cleans (light/focus on transitions)
5 Worlds Greatest Stretch (each side)
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance
2. Strength Prep
After the warm-up, instruct athletes to work up to a lightweight that they will use for 2 reps every 60 seconds for 5 sets (5 minutes). The purpose is to build strength and confidence in the overhead position of the receiving part of a snatch. Athletes will take the bars from the rig, but they should step back far enough so that they won’t drop the bar into the rig if they miss the lift. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot get into an overhead squat position due to mobility restrictions, you should have them push press + push jerk from the back rack position. Athletes should stay the same weight across all 5 sets.
Strength
Snatch Balance (2EMOM for 5min (light/moderate))
Conditioning
3. Workout Prep
3 sets:
10 Double Unders
5 V-ups
1 Sandbag Clean (work up in weight)
Metcon (Time)
* Target time: 15-17 minutes
* Time cap: 20 minutes
“I walk the line”
50 Double-Unders
50 V-Ups
10 Sandbag Cleans (150/100)
40 Double-Unders
40 V-Ups
8 Sandbag Cleans (150/100)
30 Double-Unders
30 V-Ups
6 Sandbag Cleans (150/100)
20 Double-Unders
20 V-Ups
4 Sandbag Cleans (150/100)
10 Double-Unders
10 V-Ups
2 Sandbag Cleans (150/100)
FIT
50 Double-Unders
25 V-Up
10 Sandbag Cleans (100/70)
40 Double-Unders
20 V-Up
8 Sandbag Cleans (100/70)
30 Double-Unders
15V-Up
6 Sandbag Cleans (100/70)
20 Double-Unders
10 V-Up
4 Sandbag Cleans (100/70)
10 Double-Unders
5 V-Up
2 Sandbag Cleans (100/70)
Lifestyle
5 rounds:
50 Single Unders
20 Abmat Sit-Ups
10 Sandball Slams (lightmoderate)