11.14.18

Warmup

6 min AMRAP
6 Shuttle Runs (30 ft. each way)
8 Light Goblet Squats with a 2 sec pause at the bottom
6 Shuttle Runs
8 Squat Thrusts
6 Shuttle Runs
8 PVC Overhead Squats

Mobility

Roll out bottom of the feet with a lax ball – 45 sec/side
Dynamic ankle stretch – 10/side, alternating for 2 sets on each side
Hip flexor stretch w/ roller – 45 sec/side

Then Partner shoulder stretches
(COACHES – be sure that the person who experiencing the stretch, keeps the ribcage locked down so that the shoulders are isolated)
Sit down overhead – 30 sec/partner
Behind the back – 30 sec/partner

Skill

Review:
– Snatch Pull
– Hang Power Snatch
– Overhead Squat

Then, with unloaded or lightly loaded bar
4 min to perform
Rounds of
5 Snatch Pulls
5 Hang Power Snatches
5 Overhead Squats
Rest as needed between rounds

Strength

With an 18 min running clock

P/L – Full Snatch
2 X 3 @ 75%
2 X 2 @ 80-85%
3 X 1 @ 90%

F – Power Snatch + Overhead Squat (if possible)
Use the time allotted to build to a moderately challenging weight while focusing on technique
Use the first few minutes to Warmup and build up to your working weights

Metcon

For time – 12 min cap
25 Push Press
Dumbbell Bear Crawl 100 ft.
30 DB Box Step Overs (both feet must touch box)
Dumbbell Bear Crawl 100 ft.
25 Push Press

P – 135/95, 50/35, 24”/20”
L – 115/75, 40/25, 24”/20”
F – 95/65, 25/15, 20”/16”

Cashout

5 rounds, not for time, rest as needed between movements
Yoke Carry 50 ft., add weight across rounds if possible
30 sec Wall Sit, add plate to lap if possible