Wednesday, 11/26

Warm-Up
4 Rounds of
4 Band Pull-Aparts
4 OH Band Pull-Aparts
4 Band Dislocates
8 Spider Lunge (4/side)
8 X-Body Spider Lunge (4/side)

then,

Supine Self-Bully Stretch (1min/side)

E.g.: right hand under low back, reach left hand towards right shoulder, placing fingers of left hand on the floor by the right shoulder, then gently roll towards the right side as much as possible, keeping the palm of the right hand on the floor at all times (to increase stretch, take left leg over right)

Strength – Snatch Complex (30min)
– – Prep Sets – –
3 x 2 Pause Snatch Extension + 2 Hang-Drag-Power Snatch* + 2 OHS
* start from the hang position, and then slowly drag the bar up the legs, waiting until nearly fully standing to snap the hips open and snatch the bar overhead

– – Work Sets – –

Beginner
7 x 1 Power Snatch + 1 OHS + Hang Power Snatch + 1 OHS

Intermediate
6 x 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch
– Intermediate = determined by who can pull under the bar into a squat snatch (not a power snatch into OHS)

Advanced
6 x 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
– Advanced = determined by who knows/can perform a snatch balance (not BTN Jerk into OHS)

– – Finishing Sets – –
3 x 4 Snatch Extension at last successful snatch weight
(Adv have the option of scaling up to raised extensions; standing on 10’s or 15’s only)

Partner Finisher
50 partner KB Russian Twist per person
– partner’s sit side by side with the KB in between; 1 partner grabs the KB and completes one Russian Twist (over & back) setting the KB back down in between so that the second partner can grab the KB and complete one Russian Twist (over & back). Continue in this fashion until each person has completed 50 reps.