Saturday September 14

General Warm-Up
3 x 10 Toad Squats, 5 PVC Pass Thru, 10 PVC OHS, 5 Alt-T Push-Ups

Skill Specific Warm-Up
As A Class, complete ~10 Heaving Snatch Balance w/ PVC

Basic-Intermediate

Prep Sets:
4 x 1 Hang Power Snatch + 1 OHS
Work Sets:
8 x 2 Hang Squat Snatch
– pull-under as much as possible, finishing off w/ an OHS if necessary
– keep the weight moderate, working on pulling under the bar, not on lifting more weight

Advanced

Prep Sets:
4 x 2 Tall Snatch
Work Sets:
Hi-Hang* Squat Snatch; 3-3-3-3-2-2
* HI-HANG = Bar at the top of the legs (not quite into the hips)
– ALL WORK SETS ARE ABOUT SPEED! Keep weight at no more than 65% of 1RM (not heavy, focus on pulling under and speed)

Finisher
4 rounds, working 40″ On, 20″ Off, of (1) Band Pull-Thrus, (2) V-Ups, (3) Barrel-Roll Push-Ups