Saturday, March 1 – Class

OPEN GYM ANNOUNCEMENT: Open Gym will be from 2pm to 4pm today (Sat., 3/1/2014)
following completion of the Open workout heats

Warm-Up
3 Rounds of
40 Jumping Jacks
30 Mountain Climbers
20 Squats
10 PVC Dislocates

Skill – Double Unders
15 min Double Under practice working through the following progression*:

1. 3min Single Skips (if able, alternate between fast and slow every 10sec)
2. 3min One-Jump Double Unders (jumping just once, with no prior single skips, complete 1 double under)
3. 3min 3-5 Single Skips plus 1 Double Under
4. 3min Single Skips to Double Under to Single Skips
5. 3min max Double Unders

* When unable to progress, continue to work at the previous step for the remainder of the time
– Scaling: for those with proficient double Unders, work Triple Unders

Snatch Practice & Prep
2 x 2 reps of Pause Snatch Extensions (Pause just below the knees, then just above the knees, then just below the hips, then stand)

Then,

3 x 3 Hang Snatch Hi-Pulls

Then,

2 x 4 Power Snatch

– use only the bar for the first 4 sets, and then light weight for the last two sets (using the working weight for metcon); concentrate on perfect form and technique, utilizing the hips to move the bar faster!

Team Met-Con
In teams of 3-4, complete a 20min AMRAP of:
5 Hang Power Snatch (75/65/45/35)
20 DU /or/ 10 Lateral Hops over the Bar (O&B=1rep)
– one person working at a time; preceding teammate must finish the entire round before following teammate may begin