If you guys are doing the team series and cannot complete the workout on Thursday, you must make sure that you come into class on time, check in with a coach, and make sure you have a judge. Assuming that you can just do the workout whenever is slightly disrespectful to the flow of classes. So warm-up with the class, make sure it is ok with the coach and don’t start until the class breaks away for strength.
PortComplete. Ask a coach.
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 hang power snatches
10 OHS
10 snatch balances
Mobility
Couch stretch, pigeon stretch
Strength
1 snatch balance + 2 OHS; build to a max weight.
Great accessory piece to work on getting better under the bar. There are 2 OHS in this one to really reinforce keeping the bar in a really good position while execting the squat. Making sure they really focus on the goal of the strength session.
A snatch balance is designed to help you feel comfortable “pulling” yourselves under the bar. It should be a snatch grip, behind the neck, push jerk right into an OHS. There should be no pause between getting the bar overhead and catching it in a squat position. After you stand up the snatch balance, you must complete 2 more OHS.
WOD
“Infinite wisdom”
10 min AMRAP
10 front squats (135/95#)(115/75#)
15/12 cals on AB
20 push-ups
Fast workout for the week. The squats should be challenging but UB.
Accessory Work
Banded leg curls – accumulate 50e
Woodchoppers – accumulate 50e
