08.22.18

Warmup
3 rounds – 6 min cap
With unloaded bar or PVC pipe
Jog 100m
5 Behind the Neck Snatch Grip Presses
5 Good Mornings
5 Strict Press
5 Back Squats
Mobility
Foam roll adductors – 1 min/side
Foam roll thoracic spine – 1 min
Banded Spiderman Stretch – 1 min/side
Bully Stretch – 1 min/side
15 Band Pull-aparts
Skill
Review the following:
Full Snatch
Power Snatch
OH Squat
Spend 3-5 min working on positioning/warming up movements with an unloaded bar or PVC pipe as coach provides feedback as needed.
Strength
Every Other Minute for 12 min (6 rounds)
P – 5 Full Snatches – aim to build to 75-80%
L – 5 Power Snatch + OH Squat (1 rep = Power Snatch + OH Squat) – aim to build to 65-75%
F – 5 Power Snatches – aim to build to a moderately challenging weight that allows for good technique
Metcon
For time – 16 min cap
10 – 1
Thrusters
D-ball over the shoulder
P – 95/65, 100/70
L – 75/55, 70/50
F – 65/45, 50/30
Cashout
Smash Quad with Barbell – 1 min/side
Foam Roll IT Band – 1 min/side
Frog Stretch – 1 min
Pigeon Stretch – 1 min/side