12.01.18

COMPARE TO 11/25/17

Warmup

Down and Back The 1/2 Length of the Box
High Knees down/Butt Kicks back
Karaoke
Broad Jump down/Inchworm back
Defensive Shuffle
Forward Lunge down/Reverse Lunge back
Rotational Sumo
Frog Hop down, Duck Walk back

Mobility

Joint Mobility/Group Stretch x 6 min

Skill

Review the following:
– Snatch Pull
– Snatch High Pull
– Muscle Snatch
– Behind the Neck Snatch Grip Push Jerk
– Hang Power Snatch
Then with a 5 min running clock allow the athletes to move through sets of the following complex with an unloaded bar Providing feedback as needed.
3 Snatch Pulls + 3 Snatch High Pulls + 3 Muscle Snatches + 3 Behind the Neck Snatch Grip Push Jerk + 3 Hang Power Snatch
Rest as needed between sets.

Strength

Every 90 sec for 15 min
Performance/Lifestyle
3 Full Snatches
Climb weight across sets
Fitness
3 Power Snatches
Climb weight across sets

Metcon

With a 14 min Running Clock
30 Push Jerks
30 Toes to Bar
Rest 2 Min
20 Push Jerks
20 Toes to Bar
Rest 2 Min
10 Push Jerks
10 Toes to Bar
P – 115/75, L – 95/65, F – 75/55
30 P/L -Toes to Bar, F – Hanging Knee Raises