W5

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. 2 Snatch Pulls + 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 + Squat Clean + Jerk, build to tough complex **drop the jerk from the top

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

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3 sets

100m Sled Drag w/ 100# on top of sled **Use BFR

100’ Front Rack Yoke Carry 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

No warm up today. Got to the box late from work.

A. 165. And ugly too

B. 165

C. 215

D. 175

Metcon

24:08 yoke carries got a little wobbly last round. First time that has happened. I'll blame it on the cold. I dislike the cold. A lot.