Hang in there we’ve made it! Classes will start Friday at 6am… God It Feels good to say That 😊

ACTIVATION

General Warmup

400m Jog

7 Walkouts Video

200m Jog

5 Walkouts Video

100m Jog

3 Walkouts Video

Snatch Technique A (0:00 – 5:00)

Close Grip Overhead Squat

3 Sets of 3

STIMULUS

DESCRIPTION

• We’ll complete 3 snatch pieces today – all taking place on a running clock

• The close grip overhead squat is an exercise that can help improve your overhead mobility and upper back strength for a strong posture in the olympic lifts

• What “”close”” is will be unique to each person

• The aim here is to take a grip that is more narrow that your traditional overhead grip

Snatch Technique B (5:00 – 10:00)

3 Sets:

1 Snatch Pull

1 Low Hang Squat Snatch

1 Snatch Balance

Set 1: 45% of 1RM Snatch

Set 2: 50% of 1RM Snatch

Sets 3-5: 55% of 1RM Snatch

Snatch Waves (11:00 – 22:00)

On the Minute x 11:

Minute 1: 1 Squat Snatch @ 68%

Minute 2: 1 Squat Snatch @ 72%

Minute 3: 1 Squat Snatch @ 76%

Minute 4: Rest

Minute 5: 1 Squat Snatch @ 72%

Minute 6: 1 Squat Snatch @ 76%

Minute 7: 1 Squat Snatch @ 80%

Minute 8: Rest

Minute 9: 1 Squat Snatch @ 76%

Minute 10: 1 Squat Snatch @ 80%

Minute 11: 1 Squat Snatch @ 84%

Stamina Squats

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

• Barbell Loaded at 67% 1RM Front Squat

WOD .. don’t worry this is a practice run for November. 

“Murph”

For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

• Partition As Needed

• Optional Weight Vest (20/14)

HOME WOD

“Murph (ISH)”

For Time:

1 Mile Run

100 Renegade Rows

200 Push-ups

300 Air Squats

1 Mile Run