05.14.18 Mile High

Warm Up4 Sets Not For Time

5 Single Arm KB Z Press https://www.youtube.com/watch?v=zcUg776Cr2Q 15sec Star Plank/side 20sec Psoas March

*Move with purpose and focus - build a little weight on your press

Primer: Shoulder flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly

Barbell warm up 6 Sets, with an light load or empty barbell: Focus is on positioning of the bar throughout.

Snatch Complex https://www.youtube.com/watch?v=96mq6_bMGnM Pausing Snatch Deadlift (2s at knee) Low-Hang Squat Snatch Overhead Squat

3 sets of 2 reps @ 55-60% slow pull snatch- slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, accelerate the bar aggressively with violent leg and hip extension.

3 sets of 2 reps @ 60-65% snatch balance- the goal is to elevate the bar as little as possible and move down under it as far and as quickly as possible.

Squat Snatch Waves  12:00 EMOM

On the 0:00 – 3 Reps @ 60% of 1RM Squat Snatch

On the 1:00 – 2 Reps @ 64% of 1RM Squat Snatch

On the 3:00 – 1 Rep @ 68% of 1RM Squat Snatch

On the 4:00 – Rest

On the 5:00 – 3 Reps @ 64% of 1RM Squat Snatch

On the 6:00 – 2 Reps @ 68% of 1RM Squat Snatch

On the 7:00 – 1 Rep @ 72% of 1RM Squat Snatch

On the 8:00 – Rest

On the 9:00-2 reps @ 76% of 1RM Squat Snatch

On the 10:00- 2 reps @ 76% of 1RM Squat Snatch

On the 11:00- 2 reps @ 76% of 1 RM Squat Snatch

On the 12:00- Rest

WOD

1 Mile Run for Time- use the new course route- post times on record board