W6

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 Pull + Power Snatch + OHS, build to tough complex (reset on the ground b/w movements) (video one set and post to blog)

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

C. Power 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 **w/ single arm OH Carry 50m each arm

60 sec Table Hold

15 Hip Extensions

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

A. 175... barely

Video is 165#

https://youtu.be/xU6KOk7RS0E

B. 175 done 

C. 205

D. 185

Metcons 24 mins

That was the worst way to drag a sled ever. 25# DB over head and that was rough!