Warm UpRow or Bike 400m 6 TGU- 3 each side Row or Bike 300m 4 TGU- 2 each side Row or Bike 200m 2 TGU - 1 each side
Mobility: get into a lunge position- kneel tall, don't lunge forward, pull hips under and squeeze the glutes. Hold this stretch for :30 each side, contracting and releasing every :05.
get into a spiderman lunge position- leave back leg off the ground, with the leg out front, take the opposite hand on the knee and drive the knee out while keeping the foot flat on the ground. Contract as hard as you can and then relax. Do this for :30 each side.
banded lat stretch x :30 each side
Snatch Warm Up: 1. Squatting quad snatch- hold the squat position with the bar across the quads. Weight back towards heels. Soft arms. Center of gravity mid-foot. Hold 10 seconds 2. Stand up in overhead position and hold 10 seconds-like the bar is 300# 3. Hold the bottom of the OHS for 10 seconds 4. Power snatch- pause at the catch and ride down in the squat. Hold for 3 seconds int he receiving position. Stand up. 5. Power snatch then OHS no pausing. then...
Skill: snatch 3 sets of Tall snatch x 2 reps- empty bar
3 sets of Snatch Balance x 2 reps- light load
3 sets of High Hang Snatch x 3 reps @ 50%
3 sets of High Hang Snatch + Hang Snatch @ 60%
3 sets of Hang Snatch + Snatch @ 70%
3 sets of Snatch High Pull @ 80%
WOD 12:00 EMOM min 1: 3 x complex or 1 deadlift + 1 hang power clean + 1 front squat 135/95 95/65 min 2: sled pulls x :50 with 2 plates on sled min 3: 10 cartwheels