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01.04.17

4
Jan

01.04.17

Warm Up:
2:00 bike, row, run or jump
then..
2 sets of
Thoracic rotations x 5 each side
Banded clam shells x 10 reps each side
Banded pec stretch x :30 each side
then..
2 sets of
Bulgarian Split squats x 6-8 reps each side
Inclined push ups x 15 reps

Skill: Snatch
Do these drills with an empty bar
Tall muscle snatch x 5 reps
Scarecrow snatch- x 5 reps
begin standing tall with a snatch-width grip on the bar, the elbows elevated as high as possible and out to the sides, and the bar in light contact with the body. Simultaneously lift and move the feet into the receiving position and turn the bar over into the overhead position to move down into a squat. Lock the bar out overhead at the same time the feet reconnect flat with the floor. Recover to standing.
Tall snatch- x 5 reps
begin standing tall with a snatch-width grip on the bar, and the bar hanging at arms’ length in light contact with the body.
then..
do the these drills with 75/55
Scarecrow snatch x 5 reps
Tall snatch x 5 reps

Primer: TTB
Teach through three key points to stringing together TTB
1. TTB is a kip not a swing. You can stop a kip at any point.-focus on moving from arch to hollow, arch to hollow
2. Hips behind the bar and lats are turned on! press down on the bar
3. Pull feet away from the bar, don’t drop feet in mid kip.

WOD:
For Time
9 squat snatches 135/95 or 95/65
30 TTB- sub hanging knee raises
6 squat snatches
20 TTB
3 squat snatches
10 TTB

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