03.13.19

Warmup

6 min AMRAP with a partner
Partner 1: Rows for 1 min and 30 sec
Partner 2: AMRAP with an unloaded bar and/or PVC pipe of:
3 Snatch Grip Deadlifts
3 Snatch High Pulls
3 Behind the Neck Snatch Grip Push Press
3 Overhead Squats

Partners switch places every time row is completed

Mobility

10 Thumbs Up T-raises
Partner Stretch with PVC pipe – 30 sec/partner
10 Lunging Cat/Cows per side
20 Rocking Pole Squats

Skill

Quick review of the Snatch Pull
Focus on a vertical drive with the bar staying close to the body
Quick review of the Full Snatch
Focus on diving quickly under the bar – only after the hips have fully extended

Strength

Every 90 seconds for 18 min (12 rounds)

P/L – 1 Snatch Pull + 1 Full Snatch

F – 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat

Start around 50-60% of 1RM Full Snatch. Build in weight across sets as long as technique remains strong. If a rep is failed, back down in weight and continue rounds working at that weight.

Metcon

12 min AMRAP
5 KB Deck Squats
(https://www.youtube.com/watch?v=t5DjwAd5q20)
10 Russian KB Swings
12 Alternating KB Reverse Goblet Lunges
14 KB Snatch (7 per side)
(https://www.youtube.com/watch?v=ocu9paNtGWY)

P – 32kg/24kg
L – 24kg/16kg, KB High Pulls instead of snatch
F – 16kg/12kg, KB Goblet Squats instead of deck squats, KB High Pulls instead of KB snatch

Cashout

3 attempts to establish highest Vertical Jump
Set up:
1. Stand with your side to the wall and rub a small amount of chalk on hand closest to wall
2. With your feet flat on the ground, reach the arm closest to the wall as high as possible and mark with chalk
3. From the same standing position, jump and hit the wall at the highest point of your jump.
4. Measure the distance between the two marks.

Rest as needed between attempts