#theportoutside, make sure you know what it is all about. Will be a fun monthly challenge.
Warm-up
Spend 2 minutes in Z1
PVC mobility as a class
Then, The Port snatch warm-up with emphasis on power position.
Strength
Power snatch – 3 TnG reps EMOM around 80% for 6 min total, across.
Olympic lifting for the week. Here the catch in the power position will be important, however, the tension between reps will make or break your lifts. How do you reload for a TnG power snatch? What are the important positions? If you are still getting comfortable with this piece of lifting, lower the weight and really work on form.
WOD
“Big Country”
80 DU’s
400m row
20 power snatches (75/55#)(65/45#)
Rest 1:30, x3
Taking the theme of the strength and applying it to the WOD. Yes, it is going to be much, much lighter. However, that doesn’t mean form is less of a priority. Stay focused so you can increase your reps per set. Who is going to go UB? I mean why not? You do get a rest right after. This is one you could really push the pace, one movement doesn’t necessarily affect the next.
Accessory Work
Banded face-pulls – accumulate 100 perfect reps
