Metabolic Conditioning
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD Review: 3-4 min
Warm-up together
30 sec jumping jacks
30 sec PVC pass thru
30 sec PVC muscle snatch
BB muscle snatch (on coach’s call: “shins > snatch > recover”)
BB hang power or squat snatch (on coach’s call: “shins > snatch > recover”)
BB snatch (on coach’s call: “shins > snatch > recover”)
-3 min prep-
SkillOD
Snatch technique: 11 min total – https://www.youtube.com/watch?v=n8aCi0C2dQI
EMOM for 5 min
2 Hang Power/Squat Snatches (start with Empty BB and up to a light wt)
-1 min transition if adding more wt.-
EMOM for 5 min
1 Power or Squat Snatch (building to a medium wt)
1 min return to board
WOD Review: 2-3 min
4 min prep: Prepare BB for WOD
WOD
EMOM for 20 min: (Minimum 3 but Maximum 5 weight jumps during WOD)
Minute 1: 1 Minute Row
Minute 2: 10 Power Snatches (Mod: Cleans)
Minute 3: Minute Row
Minute 4: 9 Power Snatches
Minute 5: 1 Minute Row
Minute 6: 8 Power Snatches
…
Minute 19: 1 Minute Row
Minute 20: 1 Power Snatch
*Score is total meters rowed and final successful BB wt lifted
