General Warm Up (6 Minutes) (3-9)
General flow
Get out PVC & KB
:30 each
PVC pass through
Inchworm
KB deadlift
Scorpion
Push up to toe touch
KB deadlift + shrug
PVC around the world
Boot straps
Samson R
Samson L
KB goblet squat
PVC OHS
WORKOUT
Back Squat option: OH squat
On the 2:30 x 5 Sets:
5 Squats
Start working set 50% and build
"<3/H8"
AMRAP 8:
2 Rounds:
20 Overhead Squats option: Front squat
400 Meter Run (one time around building far parking lot.)
Option:
20 shuttle runs
30/24 cals
Directly Into...
Max Power Snatches
Barbell: (115/85)
OPEN-GAMES
AMRAP 8:
2 Rounds:
20 Overhead Squats
400 Meter Run
Directly Into...
Max Power Snatches
Barbell: (115/85)
After Party
3 Sets
6 Double DB overhead lunge
12 Double DB Bentover rows
FOR THE COACH
Stimulus
Today's piece is a bit of a lung burner! Athletes want to try and hold on to unbroken or 2 sets on the overhead squats and a 2 minute or less pace on each run in order to maximize time at the barbell to accumulate snatch reps. The weight will be the same for the snatches as the overhead squats. Athletes should have at least 1 minute for power snatches at the end.
Score: Total snatch reps completed.
Run | 2:00 or less.
Overhead squats | 90 seconds or less. 2 sets or less.
Snatches| Moderate. Fast singles or in small sets.
The One | Teaching Focus
Stacked elbows
Stacked or locked out elbows is our focus for today. The coaching focus is getting members to only go as low in their squat that allows them to keep their elbows locked. If they can get full depth then elbows should be turned down to create external rotation of shoulders.
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