Warm Up:
2 RFQ of:
:20 Seconds Good Morning + Jump;
:10 Seconds Rest/
:20 Seconds Air Squat;
:10 Seconds Rest/
:20 Seconds Yoga Push Up
:10 Seconds Rest
:20 Seconds Good Morning + Jump;
:10 Seconds Rest/
:20 Seconds Air Squat;
:10 Seconds Rest/
:20 Seconds Yoga Push Up
:10 Seconds Rest
@ Easy pace with smooth controlled tempos; Rest as prescribed + 90 Seconds before B1
…)
Coach Led Snatch Progression=
Snatch Grip Deadlift/
Snatch Grip Deadlift + Shrug/
Muscle Snatch/
Overhead Squat/
Power Snatch/
Snatch
Coach Led= 3 Reps with your coach + 3-5 Reps on your own, using an empty bar or PVC as desired @ Easy pace resting as instructed + 60 Seconds before B2
Lift:
B2: Muscle Snatch (1/1/1/1/1 Building)
+
5 Singles Building without pressouts or missing; Rest as needed
+
5 Singles Building without pressouts or missing; Rest as needed
+
C: Power Snatch (1/1/1/1/1 Building)
+
D: Snatch (1/1/1/1/1 Building)
Metcon:
E: Box Jumps (5 Sets of 3 Box Jumps)
Rest 30-60 Seconds after each round
