05.23.18

Warmup
EMOM x 6
5 Monkey Raises
5 Air Squats
5 Squat Thrusts
Mobility
90 sec Couch 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 each of the following:
– Snatch Pull
– Snatch High Pull
– Muscle Snatch
– Behind the Neck Snatch Grip Push Jerk
– Hang Power Snatch
Then with a 5 min running clock move through sets of the following complex with an unloaded bar providing feedback as needed:
3 Snatch Pulls + 3 Snatch High Pulls + 3 Muscle Snatches + 3 Behind the Neck Snatch Grip Push Jerk + 3 Hang Power Snatch
Rest as needed between sets.
(coaches – provide all feedback and movement correction here. Do the first set together with the group.)
Strength
Every other min for 16 min
Performance/Lifestyle
3 – 5 Full Snatches (drop every rep)
Fitness
3 – 5 Power Snatches (drop every rep)
Metcon
For time Under a 12 min Cap.
Performance
“Amanda”
Ring Muscle Up
Full Snatch 135/95
Lifestyle
“Elizabeth”
21-15-9
Squat Clean 135/95
Dips
Fitness
21-15-9
Power Cleans 95/65
Box Dips
Cashout
Bike or Row 1 min on at a hard pace: 30 sec off x 10 sets