Warm Up

3 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm
*increase effort each round*


2 sets of 6-8 reps
RNT (Reactive Neuromuscular Training) split squat
start with no weight and try to build light DB load each hand
 
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
 
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot




Perform 5 reps of every movement in this order:
1. Inch Worms2. Snatch Grip (Behind the head) Press
3. Snatch Grip (Behind the head) Press in a Quarter Squat
4. Snatch Grip (Behind the head) Sots Press
5. Jumping Squats with barbell on back (continuous)
6. Cossack Squats on either side (ideally with the barbell on your back but you can take it off if you can not balance.)
7. Muscle Snatch from the Hang

Skill: snatch

3 sets of 2 reps power snatch @ 50-55% work on speed and snappy finishes

then
3 sets of 2 reps snatch balance @ 70% work on a 2 second pause in the bottom position
then
3 sets of 3 reps snatch pulls @100% work on strength, speed, power, posture and balance



WOD
3 rounds - not timed- just for good quality- don't over due the load, you can always build load per round
10 single arm KB swings right
10 single arm KB swings left
8 single arm KB row right
8 single arm KB row left
6 single arm KB thruster right
6 single arm KB thruster left
4 KB front rack reverse lunge right
4 KB front rack reverse lunge left
2 TGU right
2 TGU left