Fitness Friday 10/7/22

THE MOBILITY

PVC/Barbell OH Foam Roll

Wall Birthing Stretch

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THE WARM-UP

During board explanation

Air Squats

Leg swings front to back and side to side

PVC F2B

Overhead Squat

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COACH LED

Going over the snatch progressions in the strength portion

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THE STRENGTH

The strength will be broken into 3 parts, building up to the full snatch in the last parts. The timing on the board is for guidance and just what you should be shooting for.

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Part 1:

Snatch Pulls with  Pause at the Hang

• The movement starts at the ground, move to above the knees, pause for a second, then complete the pull as shown in the video
• When the weight is light do 5 reps, as it gets heavier, move to 2 reps

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Part 2:

Snatch with Pause in Hang

• bar starts on the ground, pause in the hang, then explode into a full squat snatch

Heaving Snatch Balance

• remember that heaving snatch balances ask you to have your feet in your squat receiving position. There shouldn't be much 'stomp' or foot movement like we do in the snatch balance.

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OR if you have mobility limitations,

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Clean with Pause in Hang

Hang Power Clean (HPC) with Pause in Catch

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Part 3:

Snatch

or clean

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THE MET-CON

10:00 ↑ Ladder of

1, 2, 3, 4, 5…….

Hang Power Snatch

Overhead Squat

‍Pull-ups

* at 2:30, 5:00, 7:00, Run

*You will do 1 of each movement, then 2 of each movement, 3 of each, and so on, until 10:00 is reached. Your score will be the round you completed plus any additional reps.

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THE FINISHER

Sled Sprint (keep weight light to keep it a sprint)