Wednesday, May 21, 2014

Coaches: I want a solid 15 minutes of warm up specific to the snatch balance.  Open the shoulders and hips.  Try and use some of the new material we have learned from Odelia.  

A. Snatch Balance- See April 1 and April 25, 2014

A note on the snatch balance. The Snatch Balance is a tricky but critical movement. IF you can't do it, good luck getting into a full snatch. Don't be scared to fail on the snatch balance.Your coaches will demonstrate how to fail safely. 

Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3

Intermediate/Advanced: work up to 50-60% of your max snatch x 5 reps x 3 sets.

B.  AMRAP in 3 minutes:
     Front Squat x 7 95/135 lbs
     Toes to Bar x 9

Rest 3 minutes.

Repeat

NOTE: you must clean the bar from the floor.