05.10.2022

Warm Up
2 sets
10 shoulder taps each side
10 pike hand to opposite foot
5 deep squat progressions

2 sets
20 seconds single arm lat pull down each side
20 seconds deep squat hold



Snatch warm up
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position

https://www.instagram.com/p/Ca4p4r7AA49/

Strength
A. 5 sets of
2 snatch push press + 2 OHS
start at 40% your 1RM snatch and build over 5 sets

B. snatch balance
5 sets of 2 reps build load from 60% 1RM snatch

WOD
"Fear the Deer"
4 sets of 4:00 EMOM
you keep adding to each minute and if you fail, you just start the next minute, don't cut reps
min 1- 5 power snatch 95/65 75/55
min 2- 5 power snatch + 5 TTB
min 3- 5 power snatch + 5 TTB + 5 thrusters
min 4- 5 power snatch + 5 TTB + 5 thrusters + 5 burpee over bar

06.30.2021

Warm Up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy

Mobility
3 sets of 5 reps sots press with an empty bar or PVC
bottom of an OHS hold accumulate 2:00
prone swimmers x 2 sets of 5 reps

Primer:
4 sets of 2 snatch push press + 2 OHS
start with an empty bar and add load as needed



Strength
snatch waves
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%

WOD
"Can't Deny It"
15-12-9
wall balls 20/14
C2B pull ups- sub pull ups- or inverted rows

06.17.2021

Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side wall supported dead bugs
4 each side deep squat progressions



Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS


Strength
A1. snatch push press + OHS x 2 reps each for 3 sets
A2. high hang snatch x 2 reps x 4 sets
A3. hang snatch x 1 rep x 4 sets
A4. 2 snatch lift offs + 1 snatch x 4 sets
goal is to run the clock and start light so you can build load throughout. Build to today's heavy single rep with good mechanics.

WOD
"Turn It Up"
snatch ladder- total time of 20:00
5:00 time to complete 10 snatches 95/65
5:00 time to complete 10 snatches 135/95
5:00 time to complete 10 snatches 1155/105
5:00 time to complete max reps snatch 175/115