PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Coach, Knee to Wall, OH Banded Distraction
WarmUp1
0:00-300
Whiteboard Discussion
3:00-16:00
A) Burgener WarmUp + Skill Transfer - PVC Pipe then BB
THEN...
Snatch Pause Pulls (Skill Work):
3 Sets:
2sec at each position
(mid shin, 1” below knee, “1 above knee, hang, down/scoop/pockets, shrug)
up and down is a set
1min Rest BTW Sets
16:00-31:00
B) 5 Sets of:
1 High Hang Snatch (down/scoop/pockets) +
1 Snatch Balance/Snatch Drop (No Dip) +
3 OHS
:90 Rest
*FULL SNATCH IF POSSIBLE
31:00-35:00
WOD SetUp
35:00-50:00 (15:00 Time Cap)
C) 10 Rounds:
10 T2B
10 Box Jumps
G.O.A.T. Work (Xtra Credit):
5 Sets:
1 Front squat +
5 Sotts Press from front rack position
(Keep weight light and under control)
*start with PVC Pipe/15# Trainer Bar
then…
5 Back Extensions,
:02 Pause at the top of Back Extension
RX+, RX (24/20)
SC (20/16, Knees to 90)
