Friday August 8th, 2014

Reminder that we will have 6 a.m. class on Friday morning.

A. snatch balance 3×3; rest as needed. moderate weight. 

*do not ride weight down. Be fast and snappy under. Use low loads if necessary. *

B. three position snatch: shin, below knee, mid-thigh; 1.1.1; rest 15sec between positions/rest 2mins between sets x 3. 

*perfect form here. This is prep for C.

C. snatch build to a tough single in several sets 

+

8-10 sets 80-90% effort
4 TGU 55/35 alt hands per rep
30 unbroken DU
2 burpee MU ----sub burpee CTB pull-ups or burpee pull-ups
Row 200m
rest 1min – all sets same pace

*A and B are prep for C. As such these shouldn't be max loads but just some quick accessory work to grease the groove for C. *

Fitness version:

A. OHS work.  3x3.  

*Use PVC and get familiar with the correct bar position. May add light loads if position is perfect. 

B. Hang DB snatch x 12 x 3 sets. 6 reps per arm.  Done as 3R, 3L, 3R, 3L.  Rest 2 minutes between sets. Build to a tough set. 

C. Thurster-   Build to a difficult but doable 5 reps. Start with the barbell on the ground. 

8-10 sets 80%-90% effort. 

4 TGU.  alternate per arm. 

20s jump rope

5 burpees

AD 15 calories

rest 1 minute