10.19.18

Warmup

Quickly review each part of the Snatch listed below.
Then with a 6 min running clock PVC pipe and/or 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

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

Quick review of the points of performance of the full and Power Snatch
Then with an 8 minute running clock, perform warmup sets, building up to working weight for the strength

Strength

EOMOM X 14
P/L – 3 Full Snatches at 75-80% of 1RM
F – 3 Power Snatches at 70% or if max is unknown, use a moderately challenging weight that allows for good technique
Drop and reset for every rep. We are pushing to go heavier today but technique should remain solid. You have 2 min to get each set done so don’t rush the reps.

Metcon

9 min AMRAP
15 HSPU
18 KB Goblet Squats
Row/Ski 250 or Bike 600m
P – 32kg/24kg
L – 24kg/16kg, pike Push-ups on the floor or from a box
F – 16kg/12kg, pike Push-ups, modify as needed

Cashout

Pull-up Challenge
Level 1: 5 Strict Pull-ups, 4 Strict Pull-ups, 2 Strict Pull-ups
Level 2: 17 Strict Pull-ups, 6 Strict Pull-ups, 2 Strict Pull-ups
Rest up to 2 min between sets