Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
CFP snatch warm-up with special focus on power position, how to TnG, and the OHS
Strength
Power snatch and OHS complex
Odd day today. Thought we’d work exclusively on the OHS and squat snatch without worrying about rushing into the WOD. Warm-up the normal way, focusing on the important positions.
WOD
E:90 for 12:00
3 TnG power snatches
4 OHS
30 DU’s
All rounds must be TnG and unbroken. It is going to be very difficult, so embrace it. Think between 60 and 70% of your power snatch.
If you start to bog down in this, or for some reason have a difficult time getting through it AND weight isn’t the issue, extend the time to every 2:00. But, given the right weight on the bar, it should be hard, but not impossible. Those that cannot complete an OHS with full ROM, can drop the bar and then front squat it.
Core
3 rounds
20 GHD sit-ups
15 GHD back ext.
10 V-ups
Good core cash-out.
