01.04.17

Warm Up:2:00 bike, row, run or jump then.. 2 sets of Thoracic rotations x 5 each side Banded clam shells x 10 reps each side Banded pec stretch x :30 each side then.. 2 sets of Bulgarian Split squats x 6-8 reps each side Inclined push ups x 15 reps

Skill: Snatch Do these drills with an empty bar Tall muscle snatch x 5 reps Scarecrow snatch- x 5 reps begin standing tall with a snatch-width grip on the bar, the elbows elevated as high as possible and out to the sides, and the bar in light contact with the body. Simultaneously lift and move the feet into the receiving position and turn the bar over into the overhead position to move down into a squat. Lock the bar out overhead at the same time the feet reconnect flat with the floor. Recover to standing. Tall snatch- x 5 reps begin standing tall with a snatch-width grip on the bar, and the bar hanging at arms' length in light contact with the body. then.. do the these drills with 75/55 Scarecrow snatch x 5 reps Tall snatch x 5 reps

Primer: TTB Teach through three key points to stringing together TTB 1. TTB is a kip not a swing. You can stop a kip at any point.-focus on moving from arch to hollow, arch to hollow 2. Hips behind the bar and lats are turned on! press down on the bar 3. Pull feet away from the bar, don't drop feet in mid kip. https://youtu.be/sGtMEqKJj2Y

WOD: For Time 9 squat snatches 135/95 or 95/65 30 TTB- sub hanging knee raises 6 squat snatches 20 TTB 3 squat snatches 10 TTB