W4

Thursday- Snatch Strength + Cl&J + Sport EMOM + Sled/OH Stability + Scap

3 sets

5 Thoracic Bridge Rotations/side

5 KB Windmills/side

60 sec Hip Opening Sequence https://www.youtube.com/watch?v=nLuvQCTPrcY

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Snatch Warm Up

2-3 sets

3 Snatch Deadlifts

3 Muscle Snatch

3 OHS

3 Sotts Press

3 Hang Power Snatch

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A. Snatch Deadlift + Snatch Pull + Power Snatch, build to tough complex (reset on the ground b/w movements)

B. Squat Snatch, 1/45 sec for 12 reps @ 80-100% of A.

C. Power Clean + Squat Clean + Jerk, build to tough complex

D. Squat Clean & Jerk, 1/45 sec for 12 reps @ 75-90% of B

+

3 sets

100m Sled Drag w/ 140# on top of sled

100’ Snatch Grip Overhead Carry w/ Yoke if possible **if not, use barbell w/ KB’s hanging via bands

60 sec Table Hold

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Feet Elevated Bridge Hold- 5 x 10 sec, rest as needed

A. 155# not a good snatch day. Just felt stiff

B. Done at 155

C 195

D. 175

Metcon

Done

17:23

Did the sled drags in doors because of the rain. 50% of the floor was super easy, low friction the rest was like freaking quick sand. That sled would not move!