05.16.18

Warmup
2 Rounds with an unloaded bar or PVC pipe and a band

10 Banded Good Mornings
5 Power Snatch
5 Power Cleans
Rest 10s
10 Banded Good Mornings
5 Push Press
5 Thrusters
Rest 10s
10 Banded Good Mornings
5 Squat Cleans
5 Jerks

Mobility
90 Second Pigeon Stretch Per Side
90 sec per side – Double Banded Hamstring Stretch
90 sec Per Side Banded Shoulder Stretch w/External Rotation
Lateral Chest Wall Opener – 1 min per side

Skill
Review the Snatch with an unloaded bar or PVC pipe.

1. Start with the bar in a Snatch Grip at the hip with shoulders behind the bar, knees soft, in front of the bar and work on pulling the bar straight up from here (zip up the coat).

2. Move on to place the bar at the knee. Shoulders should be in front of the bar and knees behind the bar here. Work on sweeping the bar to the hips by letting the shoulders rise and the hips open with straight arms. Athlete should end where they began position 1 at the hip.

3. Move on to the setup position with the bar mid shin. Shoulders should be behind the bar with an upright chest, knees slightly in front of the bar with tension in the hamstrings. Athlete should initiate the pull by letting the shoulders and rise and the knees sweep back. Athlete should end this part where they started position 2

4. Put all parts together and work through full ROM, ensuring each position is met.

Strength
Partner up with a person of like ability and switch movements every minute

EMOM x 14

Performance
P1 – 4 Snatches at 70%
P2 – 4 Ring Muscle Ups

Lifestyle
P1 – 4 Snatches at 60% OR 3 Power Snatch+OH Squats
P2 – 6-8 Dips using Matador Handles

Fitness
P1 – 6 Hang Power Snatches at a light to moderate load
P2 – 6 box dips

Metcon
15 Min AMRAP, alternating with a partner

Score is each completed round of 9-6-3 reps
(Partner 1 Does 9-6-3, Partner 2 Rests)

Burpees
Deadlifts

P – 225/185
L – 205/155
F – 135/95

Cashout
4 Rounds not for time

10 Alternating Single Leg RDL
(https://www.youtube.com/watch?v=ZZF7uryLExw)
12 GHD Back Extensions
14 Cal Bike at 70% effort