12.16.16

Warm Up:2 rounds 1:00 jump rope 1:00 skaters :30 hollow hold :15 rest :15 superman hold :30 rest

Barbell Warm Up: empty bar then 95/65 5 reps of each: Snatch press Snatch grip (behind the neck) back squat Snatch push press Mid-hang muscle snatch OHS

Skill: Snatch Drills 3 sets of 3 reps adding load for each set A. Mid-hang snatch jump: start with the mid-hang position with the weight properly balanced over the front edge of the heel. With no counter movement, jump vertically as high as possible. Keep the bar in light contact with the body throughout the movement.

B. Mid-hang snatch pull: start with the mid-hang position. Push against the ground aggressively with the legs, using the lats and shoulders to keep the bar in immediate proximity to the thighs. Reach the final extended position with the legs vertical and the shoulders lightly behind the hips. Actively push the bar back into light contact with the hips. Shrug the shoulders up to allow the bar to continue traveling momentarily with out swinging forward. Do not prolong this extended position.

C. Tall muscle snatch: Start tall with the bar at arms' length, the elbows turned out, and the weight balanced over the front edge of the heel. Pull the elbows high as possible and to the sides and squeeze the shoulder blades back, shrugging naturally and keeping the bar as close to the body as possible. As the elbows reach max height, rotate the arms to bring the bar overhead, keeping the bar close to the face. As the bar is turned over, release the hook grip quickly and let the hands and wrists settle into the correct overhead position. Punch up vertically against the bar.

WOD: 10:00 AMRAP 1 Rope Climb 4 Squat Snatches 135/95 or 95/65 8 Burpees over the bar