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01.25.17

25
Jan

01.25.17

Warm Up:
2:00 bike,row or run
8 x strict press empty bar
8x push press from behind the neck
8 x bent over rows
then..
mobility
prone PVC pass thrus x 15 reps
air squats with PVC pass thru at bottom x 15 reps
wall slides x 6-10 reps
hip flexor stretch with band on rig x :40 each side

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

Snatch Balance x 2 reps for 4 sets
set 1: 65% 1RM
set 2: 70%
set 3: 75%
set 4: 80%

WOD: Barbell Cycling
21 Deadlifts 225/155
15 Front squats 165/115
9 Power snatches 135/95
*one barbell, athlete unloads their own barbell

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