Monday December 5, 2016

(Mental Toughness / Phosphogenic 1-10 sec bursts)
Warm-up (15 min)...

 

Skill OD

Snatch PVC or Empty BB skill & technique work (10-12 min)
All on coach’s cue: (all moving together)

High Hip Stand & Shrug x 5 (minimum)
High Hip Stand, Shrug and High Pull x 5 (minimum)
High Hip Muscle Snatch x 5 (minimum)
High Hip Power Snatch x 5 (minimum)
High Hip Squat Snatch x 5 (minimum) (**Wait for coaches cue to stand up out of squat)

Hang Stand & Shrug x 5 (minimum)
Hang Stand, Shrug and High Pull x 5 (minimum)
Hang Muscle Snatch x 5 (minimum)
Hang Power Snatch x 5 (minimum)
Hang Squat Snatch x 5 (minimum) (**Wait for coaches cue to stand up out of squat)

Mid Shin Stand & Shrug x 5 (minimum)
Mid Shin Stand, Shrug and High Pull x 5 (minimum)
Mid Shin Muscle Snatch x 5 (minimum)
Mid Shin Power Snatch x 5 (minimum)
Mid Shin Squat Snatch x 5 (minimum) (**Wait for coaches cue to stand up out of squat)

WOD

“Isabel Prep”
15 sets of 2 reps Touch and Go Snatch (135/95) (modify weight as needed) (no touch and go = no rep)

*Rest a MINIMUM of 10 sec between rounds