Sunday, 9/28

Warm-Up
3 rounds of
4 PVC Dislocates
4 PVC Pause OHS
4 Dive Bomber Push-Up to Alt-T
4 Toad Squats

Then, as a class, complete:

5 x 1 Pressing Snatch Balance + 1 Heaving Snatch Balance

Skill – Snatch Balance (10min)
As a class, complete 5 Snatch Balance with an unloaded barbell
– use a barbell you would normally begin with for snatches
– If able, complete all 5 sets as a Pressing Snatch Balance (slow and controlled, with no dip&drive)
– If unable to do Pressing Snatch Balance, complete all 5 sets as Heaving Snatch Balance (dip&drive to create weightlessness and then push under the bar)

Strength – Snatch Complex (30min)

Prep Sets
3 x 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch + 4 OHS

Work Sets

– – Begin/Int – –
8 x 1 Power Snatch + 2 OHS + 1 Hang Snatch
– Begin/Int = able to complete the Skill sets using a heaving snatch balance

– – Adv – –
7 x 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
– Adv = able to complete the Skill sets using a pressing snatch balance

Partner Met-Con (20min timecap)
800m Run
80 Partner Russian Twist Sit-Ups*
800m Run
* 80 total, 40/person; 1 plate/pair; with ankles locked, P1 lowers half way to the floor and performs a russian twist to both sides, then lowers the rest of the way to the floor and sits all the way back up before passing the plate to P2, who then completes the same movement