11.01.18

Warmup

8-6-4-2
Alternating Overhead Plate Lunges (per side)
Wall Balls

Mobility

Then with a PVC Pipe:
8 PVC Chest Breech per side
8 PVC Mixed Grip Front Rotation, switch grip and repeat
PVC Scapula Floss – 30 sec per side
Kneeling Thoracic Spine Drill w/PVC- 1 min wide, 1 min tight
Banded Hamstring Floss – 10 reps/side
1 min Russian Baby Maker

Skill

Review of the Snatch Balance and Behind the Neck Snatch Grip Push Jerk

Emphasis on speed under the bar, and catching with the proper shoulder position while pressing up strong through the bar.

Review the Overhead Squat with a PVC pipe and open hands to ensure understanding of the necessary shoulder position. Class will practice this drill with PVC before moving unto the barbell.

Review of the Turkish Get Up and Kettlebell Windmill

Strength

EMOM X 14
P/L –
Odd – 3 Snatch Balances, taken from the rig or blocks
Even – 1 TGU/side

F –
Odd – 3 Behind the Neck Snatch Grip Push Jerks, taken from the rig or blocks
Even – 3 KB windmill/side

For both movements, start light and based on feel, increase in weight across sets if possible.

Metcon

For Time (18 min cap)

10 Bar Muscle-ups
30 Ball Slams
50 Single Arm DB Hang Clean and Jerks (25 per Side)
30 Ball Slams
10 Bar Muscle-ups

P – 30+/20+, 50/35
L – 5 Jumping Bar Muscle-ups or 10 Pull-ups and 10 Dips, 20+/15+, 40/25
F – 8 Ring Rows and 8 Box Dips, 15+/10+, 35/15

Cashout

6 rounds
0:20 sec Assault Bike sprint, as fast as possible
2:00 rest