(Photogenic)
WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec good mornings, 30 sec PVC OH wall squats, 20 sec/leg Spiderman, 20 sec/leg pigeon, then 3-5 of each with BB or PVC: high hip muscle snatch, high hip power snatch, hang muscle snatch, hang power snatch, muscle snatch, power snatch
Today – our focus is on technique work for the snatch and then the clean. Take your time and really focus on the various cues and positions. Keep the weight on the lighter side – except for the Snatch and Clean pulls, for these skills we want to be at our 1RM or over it. It is not a race to get through these drills.
SOD
You have 40 minutes to complete the following (stay in order):
3 x 3 Snatch high pulls (https://www.youtube.com/watch?v=WXoIHlJ7u4s) (keep it light <95/65)
3^ x 3 Hang snatch pulls (https://www.youtube.com/watch?v=HwkGT4ZtyOw)
3^ x 3 Snatch pulls (https://www.youtube.com/watch?v=ozFjbwIOjU4)
3^ x 3 Hang power snatch (https://www.youtube.com/watch?v=-zSQqTHdLA4)
3 x 3 Clean high pulls (https://www.youtube.com/watch?v=fidmSMSa_Ag) (keep it light)
3^ x 3 Hang clean pulls (https://www.youtube.com/watch?v=GdoBxzBAuqE)
3^ x 3 Clean pulls (https://www.youtube.com/watch?v=VF-hqxyLly4)
3^ x 3 Hang power clean (https://www.youtube.com/watch?v=4GMiNI504iE)
ITP (w/in the 40 min): Complete sets of:
Power snatch > Snatch balance
WOD
Tabata Dubs (4 min) (No Dubs?)… Tabata Bike (put total calories not lowest round)
