Warm Up:Foam roll thoracic spine x 1:00 Foam roll quads/adductors x 1:00 Wrist stretches x :30 each position Ankle stretch x 1:00 Couch stretch x 1:00 each side then.. 2 rounds 1:00 Slow Bike or Row 1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)
Followed by… Snatch Barbell Warmup (empty barbell, all done with a snatch grip) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the Neck Presses 5 Stiff-Legged Deadlifts 5 Overhead Squats
Skill: squat EMOM 12:00 EMOM min 1: 4 Front squats min 2: 8 Back squats use 60% front squat 1 rm weight
Primer: Pressing snatch balance x 3 sets of 5 reps start with PVC and then move to empty barbell for last 2 sets *with feet in a squat stance, rest the bar on the traps using a snatch grip. Keeping the bar at the same height, slowly press the body under the bar into a full squat position. Return to standing position with the bar held overhead
Tap snatch high pull x 3 sets of 5 reps all sets done with empty barbell *stand with feet in a pulling stance, knees slightly bent, and grasp the bar with a snatch grip. The shoulders should fall directly in line wit the bar. Keeping the torso and lower body stationary, allow the bar to swing a few inches away from the body, then swing it back to tap it against the hip crease. As the bar is coming back on the third tap, explosively extend the knees, hips and ankles, allowing the elbows to come high and outside to follow the bar path and keep it close. The elbows should stay above the wrists. The bar should rattle and "float" at the top of the pull and come down at the same time as the heels.
WOD: 3 RFT 15 cal row 12 power snatches 95/65 9 burpees