THE MOBILITY
WARM UP DURING BOARD EXPLANTATION
PVC F2B
PVC Circles
PVC Leg Swings Front to Back and Side to Side
THE WARM UP
:60 Row (Rowing Technique)
:60 Run
:60 Burpees
COACH LED with Weight Build
Every :30-:40 seconds for 3:00
Snatch Balance 30-40%
- Focusing on speed to the bottom
Then for every :30-:40 for 3:00
Hang-Snatch 40-50%
- Focusing on explosive hip pop
Then every :30-:40 for 3:00
Snatch Pull 60-90%
- Focusing on hitting the hang position
THE STRENGTH
Focus on good technique over everything else! Yes, we would love to see a heavy rep for the day, but if that is not in the cards, focus on good and clean lifts and what the future of what our olympic lifting program will bring to you!
Snatch 1 Rep-Max
Start at 60-70%
THE MET-CON
For Time with a 13:00 Time Cap
Row
Alternating Dumbbell Hang Power Snatch 50/35
Walking-Lunge
Alternating Dumbbell Power Snatch
Complete the list of movements.
Note that you do the first rounds of snatches from the HANG and the second round from the ground AND the DB gets heavier!
For the Lunges, you will lunge all the way to the 50m mark, then run back to the building. Same for 25m. Lunge to 25m mark, run back to building.
THE FINISHER
Farmers Carry
