05.12.18

COMPARE TO 9/26/17

Warmup
5 min AMRAP with a partner:
30 Partner Wallballs over a Pull-up Bar
15 Chest Passes w/Medball
10 Squat Thrusts (5 each)

Mobility
Joint Mobility:

Wrist Circles 10-15 each direction
Elbow Circles 10-15 each direction
Arm Circles 10-15 each direction
Arm Rotations 10-15 each direction
Tricep Stretch Side Bends 10-15 each direction
Torso Rotations 10-15 each direction
Hip Circles 10-15 each direction
Walking Lunge and Twist 10-15 each leg
Side Lunge 10-15 each leg

Skill
Quickly review each part of the Snatch listed below.
Then with a 6 min running clock and an unloaded barbell:

2-3 rounds:
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Hang Muscle Snatch from just below the knee
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Power Snatches
5 Overhead Squats

Strength
Every Other Minute for 14 min

Snatch Grip DL x 4 + Hang Power Snatch x 4
(Add weight each set, but focus on your ability to cycle the barbell through ROM)

Metcon
3 Rounds for time under a 15 min Cap

21 Wallballs
15 Lateral Burpees over the Bar
9 Overhead Squats

P – 30/20, 135/95
L – 20/24, 115/75
F – 14/10, 95/65