The Mobility
The Warm-Up
1 Round w/ PVC of:
Tall Muscle Snatch (no dip under the bar)
The coach will lead you through all the movements that you will be doing in the strength and modifying as necessary.
Then Coach led:
Round 1 - Snatch DeadLift
Round 2 - Hang Snatch
Round 3 - Heaving Snatch Balance (feet do not move)
Round 4 - Snatch Pull
Round 5 - Snatch
The Strength
3 Rounds on 1:30 Loop then 5 Rounds on a 2 min Loop
Snatch Deadlift
Hang Snatch
*You will be able to drop the bar between the Heave SB and the Snatch Pull and the Snatch
*Focus on form and technique making sure you are getting good hip power and foot position. You are not going for a 1RM snatch!
The Met-con
As Many Burpee over Bar As Possible
:30 work/:30 rest for 9 Rounds
*Burpee Over Bar with time remaining of :30 work period
The Finisher (second strength)
1:30 - 2:00 Loop of:
