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03.03.17

3
Mar

03.03.17

Warm Up
Lateral shuffle + sprint x 6 reps each athlete. Done as a group.
one cone in center of gym. Start there and shuffle 5 yds to garage door. Touch line, shuffle back to start plus 5 yds towards front of gym. Touch line. Then sprint all the way to the garage door. That’s one rep!

Mobility:
band assisted perfect stretch x :45 each side
banded lat stretch x :30 each side
Russian baby makers x 10 reps
deep squat progressions x 5 reps

Barbell Warm Up: empty bar then 75/55
3 reps of each:
Snatch press
Snatch grip (behind the neck) back squat
Snatch push press
Mid-hang muscle snatch
OHS

Skill: Snatch balance
EMOM 5:00
2 reps snatch balance @ 75-85% 1 RM snatch

then…

4 sets of 2 reps snatch lift offs @ 80-100+%
:02 pause at the knee
*snatch lift off is a snatch pull that stops at the knee, performed as quickly as possible but ensuring proper position and balance, and the barbell is returned immediately to the floor after reaching the knee rather than being held in this position.

then…

10:00 EMOM
1 rep snatch every 2:00 for 10:00
build load with great mechanics

WOD:
6:00 AMRAP
6 power snatch 75/55
10 TTB
12 Wall balls 20/14

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