10.23.18

Warmup

2 rounds – 8 min cap
With an unloaded bar and/or PVC pipe
3 Snatch Pulls
3 KB Windmills/side
3 Snatch High Pulls
3 KB Windmills/side
3 Muscle Snatches
3 KB Windmills/side
3 Snatch Balance – to below parallel if possible

Mobility

Coach’s choice X 6 min

Skill

Quick review of the Power Snatch and the Overhead Squat

Then, “Ready Go” Style with an unloaded or lightly loaded bar as a class:
Power Snatch from the hip
Power Snatch from the knee
Power Snatch from mid shin
Behind the Neck Snatch Grip Press
Overhead Squat

Strength

Under a 20 min running clock

Power Snatch + Overhead Squat

P – Build up to a heavy 2 + 2. Rest 90 sec -2 min between attempts
L – Work up to a moderately challenging weight to use across all sets. Complete 6 sets of, Power Snatch + Overhead Squat
F – Technique work on Power Snatch + OH Squat. Keep the weight light enough to hit good positioning and full range of motion

Metcon

5 rounds for time – 15 min cap

15/12 calorie Bike, Row or Ski
10 Burpees

Both movements should be attacked as an all out sprint!

Cashout

Level 1: 7 Strict Pull-ups,4 Strict Pull-ups, 2 Strict Pull-ups
Level 2: 17 Strict Pull-ups, 8 Strict Pull-ups, 2 Strict Pull-ups
Rest up to 2 min between sets