02.14.2023

Snatch warm up  https://www.instagram.com/p/CleTE-wpZ4x/
5 reps of each 
1. snatch grip high pulls
2. overhead squats
3. sots press
4. tall snatch- extension to pull under
5. high hang squat snatch
6. snatch 
 
 
Strength
3 sets
A.  snatch deadlift x 4 reps @ 80-100% your max snatch  https://youtu.be/mp9gtX-JqB0
B.  Bulgarian split squats x 8/leg
 
 WOD
"Over My Head"
6-5-4-3 power snatch 155/105  115/85  95/65
12-10-8-6 box jump overs 30/24"  or  24/20"
12-10-8-6 TTB or hanging knee raises

08.12.2020

Warm up
2 sets- empty bar
7 barbell or DB deadlifts
7 barbell or DB snatch grip high pulls
7 barbell or DB behind the neck press or strict DB press
5 push up + T

4 each side perfect stretch walk




Primer:
6:00 EMOM

min 1- 3 wall walks - option to add 4 (2/side) shoulder taps while in HS or shoulder taps in the plank after each wall walk

min 2- 10 pistols- option to do touchdown squats




Strength
8:00 E2MOM

3 muscle snatch

2 snatch balance

1 high hang squat snatch
start at 40% and build to no more than 50%

WOD
"Goodie Bag"
10-8-6-4-2
snatch complex 115/85 95/65 75/55
30 Double unders in between sets of snatch
**complex= snatch deadlift + hang squat snatch + OHS

10.31.19

Warm Up
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 (2 second descend, 5 second hold at the lockout)
Med Ball Rotating Slams (Right) x 10 Reps
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps


Skill: positional deadlifts
working on clean deadlift or snatch deadlift
6 sets of 2 reps @ 80-100% max lift
once at the top, lower bar down with control working on the eccentric movement



WOD
For Time
50/40 cal bike
500m/425m row
goal= 2:30-4:30

CAP= 6:00

Post WOD
10:00 gymnastics skill time
work on inversions: handstand holds, hs walking, hspu, shoulder taps, walll walks
skills can be done from boxes in pike or from the wall facing inward then outward