Warm-up: 3x with a PVC pipe
10 Shoulder Dislocates
10 Back Squats
10 Sotts Presses
10 Alt. Overhead Lunges
Skill Work: The Power Snatch
We worked through some progressions for the Snatch starting in the hang position (bar at thigh level). From there we did the following drill:
Warm-up with a bar and perform 5 Overhead Squats
Then do 3 sets of 1 Snatch + 3 Overhead Squats.
From there it was time for the last part of class.
Workout: In teams of 4, one person per station, complete 5 rounds for time of:
9 Thursters (65#m/45#w)
Strong work as always and don’t get blown away by the wind.