Warm Up
2:00 Bike or Row
10 x shoulder extensions on parallettes
30-45 seconds pec opener on foam roller- lay with roller vertical on the spine and open up chest by dropping the arms in a touchdown pose to the sides of the roller
2:00 Bike or Row
30 seconds prone plank with forward reach
30 seconds prone plank with lateral reach
1:00 Bike or Row
PVC pass thrus x 15
PVC OHS x 15


Mobility
Lat eccentrics- slowly lower PVC overhead and hold for 1-2 seconds x 10 reps
Squat Y's x 10 reps (5 each side)
OHS eccentric isometrics x 10 reps @ 33X1


Burgener Warm Up with PVC
https://www.instagram.com/p/B42avY2J2uf/
 
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth




Skill: snatch complex
Every 2:00 for 5 sets perform one complex starting at 60% and building with good form

1 power snatch
1 hang power snatch
1 squat snatch
1 OHS- hold at the bottom for 3 seconds


WOD  (15:00)
3 rounds
3:00 of work, 2:00 rest
25 burpees
max reps back squat
135/95 115/85 95/65




March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.