We had a lot to cover Sunday morning, including a request to work on barbell snatches. Spending some time to develop the Olympic lifts is always worth the effort, and we were lucky to have Fred on hand for a little extra coaching. After a general warmup and some PVC dislocates, Sotts presses and OHS we covered the Burgener warmup.
After that it was on to 3 rep Snatches, focusing on resetting and getting good reps each time. We worked up towards 3RM range without specifically trying to PR. For the last segment of class we hit a WOD focused on power more than conditioning (although it certainly worked for both). The goal was to complete each set withing the minute, resting until the next minute (and exercise) rolled around.
3 Snatch (around 75% of 3RM)
6 Box Jumps
9 Clapping Pushups
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