07.06.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets 
 
Strength
Every 2:00 for 6 sets
hang snatch + snatch + pause overhead squat @60-70%
pause in the OHS for a full 3 seconds

WOD
"Quantum Leap"
18:00 time cap
10 rounds 
7 power snatch 75/55 45/35
7 TTB or hanging knee raises
7 box jumps 24/20"

03.17.2020 WOD + At Home

Warm Up2 rounds300m row or bike
10 plate squats
10 goblet squat + press https://www.instagram.com/p/B7ZRVo1FxrB/?utm_source=ig_embed&utm_campaign=embed_video_watch_again


Mobility:
squat hold x 30 seconds for 3 sets
ankle stretch in a lunge position x 30 seconds each side
banded squat OH press x 8/side https://youtu.be/qlkoMqvbYog



Skill: OHS

5 sets of

1 pause OHS for 4 seconds
2 regular OHS
start at 60% and build with good form

WOD
3 RFT
8 devil's press 50/35 35/20
16 hang power cleans 135/95
8 DB thrusters 50/35 35/20
16 burpee over bar

At Home WOD

Do the same wod as class all with DBs. Make your burpees over a DB.

At Home- no equipment
"Walk the Line"
5 Rounds
60 lateral line hops- a single hop is a rep- hop over anything
40 reverse lunges
20 burpees

ABs:
5- 6 rounds
10 candlestick rolls to a sit up or to a jump up (like a get up we do in class)
20 seconds bent knee hollow hold or 30 seconds hollow body hold
10 inchworms with no push up