07.16.18

Warmup
3 rounds
Run 200m
10 KB Windmill (5/side)
10 Lunging PVC Pass Throughs (5/side)
Mobility
10 Band Pull Aparts
10 Banded Front Fack Presses
10 “Thread the Needle”/side
(https://www.youtube.com/watch?v=MfUx9FCOb1E)
20 Rocking Pole Squats
Skill
Review of the Snatch Balance.
Emphasis on speed under the bar, and catching with the proper shoulder position while pressing up strong through the bar.
Coach will demonstrate the overhead squat with a PVC pipe and open hands (https://www.youtube.com/watch?v=R_UculmB48o) to ensure all athletes understand the necessary shoulder position. Class will practice this drill with PVC before moving unto the barbell.
Strength
EMOM X 8
Weight should be kept light in order to hold a good open shoulder in bottom position of Squat
Performance
3 Snatch Balance @ 65-75%
Lifestyle
3 Snatch Balance at 50-60%
Fitness
3 Behind the Neck Snatch Grip Push Jerk at a light to moderate weight
Metcon
For time (16 min. cap)
27- 21-15-9
Overhead Squats
Burpees to a Plate
P – 115/75, 45/35
L – 95/65, 35/25
F – Front Squats @95/65, 15/10
Cashout
With a running clock, accumulate the following:
– 2 min. Plank hold
– 2 min. Left side Plank hold
– 2 min. Right side Plank hold