6.29.2022
Warm-up
[3:00-11:00]
5:00 @ warm up pace
25 single unders
10 PVC pass throughs
5 PVC OHS
+
Foam roll lats and upper back 3:00
Specific Prep
[11-18:00]
With Empty Bar:
5 snatch grip RDL
5 Hang Muscle Snatch
5 snatch balance
5 OHS
5 hang power snatch
Weightlifting
[18-38:00]
Snatch Balance (EMOM 5:00 x 4 reps )
(empty bar/very light weight)
High Hang Power Snatch (EMOM 5:00 x 3 reps )
(add weight from A, BUT still light weight)
High-Hang Snatch (EMOM 5:00 x 3 reps )
OPEN: High Hang Squat Snatch
(light weight/speed and form focus
Hang Power Snatch (EMOM 5:00 x 2 reps)
Add weight from Part B
Hang Snatch (EMOM 5:00 x 2 rep)
Power Snatch (EMOM 5:00 x 1 rep)
Build each minute to tough single
Snatch (EMOM 5:00 x 1 rep)
Build each minute to a tough single
Specific Prep
[40-45:00]
Ring Dips/Bar Dips: Hollow body position with full lock out at top. Some scaling options are using bands on the bar - not the rings, or keeping heels on ground (sim. to "toenail pull ups")
PREP
20s ring/bar support
3 slow lower dips
3-5 dips at workout tempo
Metcon
[45-60:00]
Life Finds A Way (Time)
For time (12:00 Time Cap)
9-7-5
Power Snatch (115/85)
18-14-10
Bar Dips
OPEN(RX+): Squat Snatch (135/95) and Ring Dips
CC: Grind
Weight on snatches can be on heavier side today, quick singles or small quick sets is best option
Dips will be about managing muscle failure, so break before you have to here and grind through the sets each round smartly
Life Finds A Way (BUILD) (Time)
For time (12:00 Time Cap)
9-7-5
Hang Power Snatch (95/65)
18-14-10
Bench Dips
Cool Down/Stretch
[after class]
30s each direction/arm Banded 3-way shoulder stretch
1:00/1:00 banded super front rack stretch
1:00/1:00 barbell smash triceps
