Today we start with some barbell jumping jacks and then do some more in the conditioning! JK, but seriously. Today we keep the load light and focus on efficiency and smoothness on the barbell by refining skills and building capacity. Keep the quality of reps high and let that remain priority over adding weight that deters from it. Then in conditioning athletes should choose a load that would allow them to go unbroken on the snatches if they were forced to, but that may not be the most efficient way to execute the workout for the best score possible.
400m Run
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25ft. Forward bear crawl
25ft. Backward bear crawl
25ft. Lateral bear crawl
25ft. Lateral bear crawl
2 rounds
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:20 Head stand away from wall
1 Wall walk
5 PVC Muscle snatch
5 PVC Snatch balance
5 PVC Hang power snatch
2 rounds
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3 Snatch deadlift
3 Hang muscle snatch
3 Hang power snatch
2 rounds with empty bar on coach’s cue
Strength Conditioning:
Every minute on the minute x 6 minutes
Execute 5 Hang Power Snatch (above the knee)
*Treat this as a barbell cycling skill and a bit of a pre-wod conditioning. Heart rate will go up but keep loads on the bar that allow for good quality form and mechanics.
RXConditioning:
10 Power snatch (95/65lb.)
10 Handstand push up
10 GHD sit ups (hands behind head today, fingers locked!) or 10 strict abmat sit ups
5 rounds for time.
Strict abmat sit up:
https://www.youtube.com/watch?v=4oJBltk6838
Intermediate:
10 Power snatch (75/55lb.)
10 Handstand push up (1 abmat or pike from box)
10 GHD sit ups (hands behind head today, fingers locked!) or 10 strict abmat sit ups
5 rounds for time.
Baseline:
10 Power snatch (35/15lb.)
10 Pike with feet and hands on floor HSPU
10 abmat sit ups (banded to help support sit up if needed)
5 rounds for time.
3×12 Seated DB External rotation
Link: https://www.youtube.com/watch?v=mbdDt0c9bZY
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1:00 Banded cross body shoulder stretch each arm
