Did you know that…….You are what you repeatedly do? If you have 5 min. you will learn a little more.
Warm-up: 3 rounds of 10 Air Squats, 10 Sit-ups, 10 Push-ups. “IRON SCAP”. Dynamic Stretch
This week we are going to focus on Snatch. We are going to do a lot of snatch progressions/primers early in the week, building to a good Snatch finish at the end.
Strength: Snatch progressions
Snatch Grip Deadlift 3 Reps EMOM for 8 min.
Snatch High Pull 3 Reps EMOM for 4 min.
Power Snatch 2 Reps EMOM for 4 min. (Build to WOD wt.)
WOD: LINES OF FORCE
For Time:
15-12-9:
Power Snatch 95/65
Box Jump Overs 24/20
Directly Into…
15-12-9:
Overhead Squats 95/65
Lateral Barbell Burpees
Icing: Tabata Handstand Hold and Sit-ups