04.05.18

Warmup
6 Min AMRAP:
Single Leg Hip Bridge x 5 each side
Lying Superman x 10
Seated Good Morning w/PVC or Unloaded Bar x 10
KB Halos – 5 rotations per direction
Mobility
Banded Elevated Ankle Mobility Drill – 1 min per side
Lateral Chest Wall Opener – 1 min per side
Roller T-Spine extension on wall – 1 min
Cat/Cows – 20 Each
Skill
Review the Snatch with an unloaded bar or PVC pipe “ready go” style with a top down approach.
Strength
EMOMx12
Performance
2-3 Full Snatches at 60-70%
Lifestyle
2 Power Snatches + 2 OH Squats
Fitness
3 Hang Power Snatches from the knee
– focus on proper movement and technique, not load on the bar
Metcon
With a 16 min Running Clock perform the following;
From 0:00-4:00 perform 4 rounds of:
6 Hang Power Cleans
6 Burpees
(rest if finished early)
From 4:00-8:00, perform 3 rounds of:
8 Hang Power Cleans
8 Burpees
From 8:00-12:00, perform 2 rounds of:
12 Hang Power Cleans
12 Burpees
From 12:00-16:00, perform 1 round of:
24 Hang Power Cleans
24 Burpees
P – 115/75, L – 95/65, F – 75/55
Cashout
Barbell Smash Quads and IT Bands x 5 min
Lax Ball Smash Calves and Bottom of Feet x 5 min